High Protein Spinach with Dhal
Boost your mealtime nutrition with this vibrant High Protein Spinach with Dhal recipe, a wholesome blend of tender split yellow lentils (moong dal or toor dal) and fresh spinach leaves, simmered together with warming spices like turmeric, cumin, and coriander. Perfect for vegetarians and health-conscious eaters, this hearty dish is rich in plant-based protein and packed with essential vitamins and minerals. Sautéed in aromatic coconut oil with onion, garlic, and ginger, then enhanced with the zesty depth of tomatoes and cilantro, it’s a flavor-packed way to enjoy a nutritious meal. Ready in just 40 minutes, this simple yet satisfying dish pairs beautifully with steamed rice, fluffy quinoa, or soft flatbread for a complete and nourishing dinner. Get ready to fuel your body while delighting your taste buds!
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Recipe Information
Ingredients
- 1 cup Split yellow lentils (moong dal or toor dal)
- 4 cups Fresh spinach leaves, chopped
- 3 cups Water
- 2 tablespoons Coconut oil (or other neutral oil)
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder (adjust to taste)
- 1 medium Tomato, chopped
- 1 teaspoon Salt
- 2 tablespoons Cilantro, chopped (optional, for garnish)
Instructions
Rinse the lentils (dhal) thoroughly under running water until the water runs clear.
In a medium-sized pot, combine the lentils with 3 cups of water and a pinch of salt. Bring to a boil over medium heat. Once boiling, reduce the heat to low, cover, and simmer for 20-25 minutes or until the lentils are soft and fully cooked.
While the lentils cook, heat the coconut oil in a large skillet or pan over medium heat.
Add cumin seeds to the oil and let them sizzle for 30 seconds until aromatic.
Add the chopped onion to the skillet and sauté for 4-5 minutes until translucent.
Stir in the minced garlic, grated ginger, turmeric powder, coriander powder, and red chili powder. Cook for 1-2 minutes, stirring frequently, to toast the spices.
Add the chopped tomato to the skillet and cook for another 3-4 minutes, allowing it to soften and blend with the spices.
Add the chopped spinach to the skillet and sauté for 3-4 minutes until wilted.
Once the lentils are cooked, add them to the skillet with the spinach mixture. Stir well to combine.
Season the dish with salt, adjusting to taste, and let it simmer for 5 minutes to allow the flavors to meld.
Garnish with freshly chopped cilantro if desired. Serve hot with steamed rice, quinoa, or flatbread.
Nutrition Facts
Calories |
1091 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 23.9 g | 119% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2627 mg | 114% | |
| Total Carbohydrate | 157.2 g | 57% | |
| Dietary Fiber | 27.1 g | 97% | |
| Total Sugars | 13.1 g | ||
| Protein | 59.2 g | 118% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 496 mg | 38% | |
| Iron | 23.8 mg | 132% | |
| Potassium | 4446 mg | 95% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
