Low Fat Spinach Daal
Discover the vibrant flavors and wholesome goodness of Low Fat Spinach Daal, a nutritious twist on the classic Indian lentil dish. Packed with protein-rich yellow split lentils and fresh spinach, this delicious recipe is seasoned with aromatic spices like cumin, turmeric, and coriander to create a comforting yet light meal. Enhanced with garlic, ginger, and a hint of lemon juice for a tangy finish, this daal recipe is perfect for those seeking a healthy, plant-based option. Ready in just 40 minutes, it’s an excellent choice for busy weeknights. Serve it with steamed rice or flatbread for a satisfying vegetarian or vegan feast. Ideal for weight-conscious home cooks, this low-fat spinach daal is a must-try for anyone craving a hearty and guilt-free dish!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup yellow split lentils (moong dal)
- 3 cups fresh spinach
- 1 medium onion, finely chopped
- 1 medium tomato, finely chopped
- 3 cloves garlic cloves, minced
- 1 teaspoon ginger, minced
- 1 small green chili, finely chopped (optional)
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon ground cumin
- 0.5 teaspoon ground coriander
- 0.5 teaspoon cumin seeds
- 1 small dry red chili (optional)
- 1 teaspoon olive oil
- 3 cups water
- 1 teaspoon salt
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro, chopped (optional)
Instructions
Rinse the yellow split lentils thoroughly under cold water until the water runs clear.
In a medium pot, combine the rinsed lentils with 3 cups of water and half the turmeric (0.25 teaspoon). Bring to a boil, then reduce to a simmer. Cook for about 20 minutes, skimming any foam, until the lentils are soft and creamy. Stir occasionally and adjust the water as needed to maintain a soupy consistency.
While the lentils are cooking, heat 1 teaspoon of olive oil in a skillet over medium heat. Add cumin seeds and let them sizzle for a few seconds until aromatic.
Add the dry red chili (if using), minced garlic, and ginger. Sauté for 30 seconds until fragrant.
Add the chopped onion and cook for 4-5 minutes until soft and translucent.
Stir in the chopped tomato, remaining turmeric, ground cumin, ground coriander, and green chili (if using). Cook for another 4-5 minutes, stirring occasionally, until the tomatoes break down and the mixture forms a thick paste.
Add the fresh spinach to the skillet and cook for 2-3 minutes until wilted.
Pour the cooked spinach-tomato mixture into the cooked lentils. Stir well to combine and simmer for an additional 5 minutes. Add salt to taste.
Stir in the lemon juice and garnish with fresh cilantro, if desired.
Serve the low-fat spinach daal hot with steamed rice, quinoa, or whole wheat flatbread. Enjoy!
Nutrition Facts
Calories |
954 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2500 mg | 109% | |
| Total Carbohydrate | 147.5 g | 54% | |
| Dietary Fiber | 24.0 g | 86% | |
| Total Sugars | 14.0 g | ||
| Protein | 55.2 g | 110% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 475 mg | 37% | |
| Iron | 20.1 mg | 112% | |
| Potassium | 3127 mg | 67% | |
*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.
