Low Fat Spinach Dal
Low Fat Spinach Dal is a wholesome and nutritious recipe combining the earthy flavors of red lentils and fresh spinach with aromatic spices like cumin, mustard seeds, and turmeric. This quick and easy dish, prepared in just 35 minutes, is perfect for busy weeknights or a light, satisfying meal. Packed with plant-based protein, fiber, and vitamins, this low-fat dal offers a healthy twist to the classic Indian comfort food, all while being vegetarian-friendly and easy to customize for mild or bold spice preferences with optional green chili. Serve it hot with steamed rice, roti, or enjoy it as a hearty soup—it’s a versatile dish bursting with flavor and goodness! Whether you're looking for a nourishing dinner or a simple, delicious way to include more greens in your diet, this spinach dal hits all the right notes.
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Recipe Information
Ingredients
- 1 cup Red lentils (masoor dal)
- 2 cups Fresh spinach
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 2 Garlic cloves, minced
- 1 teaspoon Ginger, minced
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 1 Green chili (optional), finely chopped
- 1 teaspoon Vegetable oil
- 0.5 teaspoon Salt
- 3 cups Water
- 2 tablespoons Fresh cilantro, chopped (optional)
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.
In a medium pot, combine the rinsed lentils, turmeric powder, and 3 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 15-20 minutes, or until the lentils are soft and mushy. Stir occasionally and skim off any foam that forms on the surface.
While the lentils are cooking, heat 1 teaspoon of vegetable oil in a non-stick skillet or small pan over medium heat.
Add the mustard seeds and cumin seeds to the heated oil. Allow them to sizzle and pop for about 30 seconds.
Add the minced garlic, ginger, and chopped onion. Sauté for 2-3 minutes, until the onion becomes soft and translucent.
Add the chopped tomato and green chili (if using), and cook for an additional 3-4 minutes, stirring occasionally, until the tomato breaks down.
Once the lentils are cooked, add the sautéed mixture to the pot and stir well to combine.
Stir in the fresh spinach and let it cook for 2-3 minutes, or until the spinach wilts.
Season the dal with salt and mix well. Adjust the consistency by adding a little more water if needed, and simmer for another 2 minutes.
Garnish with chopped fresh cilantro if desired, and serve hot with steamed rice, roti, or as a soup on its own.
Nutrition Facts
Calories |
385 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.6 g | 8% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1268 mg | 55% | |
| Total Carbohydrate | 63.3 g | 23% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 12.5 g | ||
| Protein | 23.2 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 213 mg | 16% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 1344 mg | 29% | |
*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.
