Low Carb Spinach Dhal
Indulge in the nourishing goodness of this Low Carb Spinach Dhal, a wholesome twist on a traditional favorite that's perfect for health-conscious food lovers. This vibrant dish pairs protein-packed yellow moong dal with nutrient-rich fresh spinach, simmered to creamy perfection and infused with aromatic spices like turmeric, cumin, and coriander. The tadka—a sizzling mix of coconut oil, garlic, ginger, and mustard seeds—adds an irresistible depth of flavor. With only 10 minutes of prep time and 30 minutes of cooking, it’s a quick and nutrient-dense option for busy weeknights. Served with fresh cilantro and a burst of citrusy lime, this low-carb recipe is as flavorful as it is satisfying.
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Recipe Information
Ingredients
- 1 cup Yellow moong dal (split mung beans)
- 4 cups Water
- 3 cups Fresh spinach leaves (chopped)
- 2 tablespoons Coconut oil
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 3 units Garlic cloves (minced)
- 1 teaspoon Fresh ginger (grated)
- 1 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 2 tablespoons Fresh cilantro leaves (for garnish)
- 1 unit Lime (halved, for serving)
Instructions
Rinse the yellow moong dal thoroughly under running water until the water runs clear.
In a large pot or saucepan, combine the rinsed moong dal with 4 cups of water. Bring to a boil over medium-high heat.
Reduce the heat to low, cover, and simmer the dal for 20 minutes until it's tender and starts to break down. Stir occasionally and skim off any foam that forms on the surface.
Meanwhile, heat the coconut oil in a small skillet or saucepan over medium heat.
Add the cumin seeds and mustard seeds to the hot oil. Let them sizzle and pop for about 30 seconds.
Add the minced garlic and grated ginger to the skillet, and sauté for 1-2 minutes until aromatic.
Stir in the turmeric powder, coriander powder, and red chili powder. Cook for another 30 seconds to toast the spices lightly.
Add the chopped spinach leaves to the pot of cooked dal. Stir well to combine.
Pour the spiced oil mixture (tadka) into the pot of dal and spinach. Mix thoroughly.
Season the dhal with salt to taste. Let it simmer for another 5-10 minutes on low heat, allowing the flavors to meld together.
Garnish the finished dhal with fresh cilantro leaves and serve with lime wedges on the side for a burst of citrus flavor.
Nutrition Facts
Calories |
1056 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.2 g | 43% | |
| Saturated Fat | 23.9 g | 119% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2578 mg | 112% | |
| Total Carbohydrate | 137.6 g | 50% | |
| Dietary Fiber | 40.7 g | 145% | |
| Total Sugars | 14.7 g | ||
| Protein | 57.2 g | 114% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 581 mg | 45% | |
| Iron | 23.4 mg | 130% | |
| Potassium | 3793 mg | 81% | |
*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.
