Low Fat Spinach with Dhal
Elevate your plant-based meal rotation with this hearty and nutritious Low Fat Spinach with Dhal recipe, a wholesome fusion of tender red lentils and vibrant spinach spiced to perfection. Ideal for a quick, healthy weeknight dinner, this dish is packed with protein, rich in fiber, and bursting with aromatic flavors from turmeric, cumin, coriander, and a hint of optional chili heat. Simmered to creamy perfection in vegetable broth and finished with a squeeze of lemon for a refreshing tang, this one-pot vegan recipe comes together in just 45 minutes. Garnished with fresh cilantro for a pop of color and zest, Low Fat Spinach with Dhal is perfect on its own or served over fluffy steamed rice for a comforting, low-fat, and high-flavor meal.
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Recipe Information
Ingredients
- 1 cup Split red lentils
- 4 cups Fresh spinach, finely chopped
- 1 medium Yellow onion, finely chopped
- 2 Garlic cloves, minced
- 1 teaspoon Ginger, minced
- 0.5 teaspoon Ground turmeric
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Ground coriander
- 0.25 teaspoon Red chili powder (optional)
- 1 teaspoon Salt
- 3 cups Vegetable broth or water
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh cilantro, chopped
- Non-stick cooking spray
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.
Heat a large non-stick pot or saucepan over medium heat and lightly coat with non-stick cooking spray.
Add the chopped onion and sauté for 2-3 minutes until softened. Stir in the minced garlic and ginger, and cook for another minute.
Add the ground turmeric, cumin, coriander, and optional red chili powder. Stir well to coat the onion mixture with the spices.
Add the rinsed lentils to the pot along with the vegetable broth or water. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 15-20 minutes, stirring occasionally, until the lentils are soft and have absorbed most of the liquid.
Stir in the chopped spinach and cook for an additional 3-5 minutes, or until the spinach is wilted and tender.
Season with salt and stir in the lemon juice for a bright, tangy finish.
Serve warm, garnished with fresh cilantro. Pair with steamed rice or enjoy as a standalone dish.
Nutrition Facts
Calories |
882 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.6 g | 6% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5393 mg | 234% | |
| Total Carbohydrate | 158.2 g | 58% | |
| Dietary Fiber | 31.8 g | 114% | |
| Total Sugars | 13.7 g | ||
| Protein | 62.6 g | 125% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 440 mg | 34% | |
| Iron | 24.3 mg | 135% | |
| Potassium | 4128 mg | 88% | |
*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.
