Low Fat Spinach Dhal
Delight in the wholesome goodness of this Low Fat Spinach Dhal, a light and nutritious twist on a classic Indian-inspired dish. Packed with tender red lentils, vibrant spinach, and aromatic spices like cumin, turmeric, and coriander, this recipe delivers bold flavors while being low in fat and full of nutrients. The gentle simmering allows the lentils to absorb the warm spices, creating a comforting, velvety texture, while a splash of fresh lemon juice and a garnish of cilantro brighten every bite. Perfect as a main dish with steamed rice or flatbread or enjoyed on its own as a hearty soup, this quick and easy-to-make recipe is a dream for health-conscious cooks. Ready in just 40 minutes, it’s an ideal choice for a wholesome weeknight meal or meal prep staple.
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Recipe Information
Ingredients
- 1 cup Red lentils (masoor dal)
- 3 cups Spinach leaves (fresh, chopped)
- 1 piece Onion (medium, finely chopped)
- 2 pieces Tomatoes (medium, finely chopped)
- 3 pieces Garlic cloves (minced)
- 1 teaspoon Ginger (freshly grated)
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Cumin seeds
- 1 piece Dried red chili (optional, whole or crushed)
- 4 cups Vegetable stock (or water)
- 1 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh cilantro (chopped, for garnish)
- 1 tablespoon Lemon juice (freshly squeezed)
- 3 sprays Spray oil (low-fat cooking spray)
Instructions
Rinse the red lentils thoroughly in cold water until the water runs clear. Set them aside to drain.
Heat a nonstick saucepan over medium heat and lightly coat the surface with 3 sprays of low-fat cooking spray.
Once the pan is hot, add the cumin seeds and sauté for 30 seconds until they crackle and release their aroma.
Add the chopped onion, garlic, and ginger. Sauté for 3-4 minutes, stirring frequently, until the onions are soft and translucent.
Mix in the turmeric, ground cumin, ground coriander, and optional dried red chili. Cook for 1 minute to toast the spices.
Stir in the chopped tomatoes and cook for 3-4 minutes until the tomatoes start breaking down into a sauce.
Add the rinsed lentils, vegetable stock (or water), salt, and black pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 15 minutes, stirring occasionally.
Add the chopped spinach to the saucepan and mix well. Simmer for an additional 5-7 minutes, or until the lentils are tender and the spinach is wilted.
Taste and adjust the seasoning with more salt or pepper if needed.
Turn off the heat and stir in the lemon juice for a bright, fresh flavor.
Garnish with freshly chopped cilantro and serve warm with steamed rice, flatbread, or as is.
Nutrition Facts
Calories |
468 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.6 g | 6% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5979 mg | 260% | |
| Total Carbohydrate | 86.9 g | 32% | |
| Dietary Fiber | 28.8 g | 103% | |
| Total Sugars | 20.9 g | ||
| Protein | 31.1 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 390 mg | 30% | |
| Iron | 19.2 mg | 107% | |
| 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.
