Low Sodium Spinach Daal
Discover the wholesome delight of Low Sodium Spinach Daal, a nourishing and flavorful Indian-inspired dish that's perfect for health-conscious eaters. This recipe combines tender, protein-rich yellow lentils with vibrant fresh spinach in a medley of warm spices like turmeric, cumin, and coriander, all enhanced by the brightness of ginger, garlic, and a splash of lemon juice. With a preparation time of just 15 minutes and a total cooking time of under an hour, this easy-to-make meal is ideal when you're craving comfort food without compromising on nutrition. Designed with heart health in mind, this dish skips added salt while still delivering robust flavors. Serve it steaming hot alongside fluffy rice or soft flatbread for a balanced, low-sodium meal packed with greens and plant-based goodness.
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Recipe Information
Ingredients
- 1 cup Yellow lentils (moong or toor daal)
- 2 cups Fresh spinach
- 3 cups Water
- 1 small (finely chopped) Onion
- 1 medium (diced) Tomato
- 3 cloves (minced) Garlic
- 1 teaspoon (grated) Ginger
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Ground coriander
- 0.25 teaspoon Red chili powder (optional)
- 2 tablespoons (chopped for garnish) Fresh cilantro leaves
- 1 tablespoon Olive oil
- 1 tablespoon Lemon juice
Instructions
Rinse the yellow lentils thoroughly under cold running water until the water runs clear. Set aside.
In a medium saucepan, bring 3 cups of water to a boil. Add the rinsed lentils and turmeric powder. Reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are soft and fully cooked. Stir occasionally to prevent sticking.
While the lentils are cooking, heat the olive oil in a large skillet or pan over medium heat. Add the cumin seeds and allow them to crackle for 30 seconds.
Add the chopped onion, minced garlic, and grated ginger to the pan. Sauté for 3-4 minutes until the onions are soft and translucent.
Stir in the diced tomato, ground coriander, and red chili powder (if using). Cook for another 5 minutes, stirring occasionally, until the tomatoes have softened and the mixture becomes slightly saucy.
Add the fresh spinach to the skillet and cook for 2-3 minutes until the spinach wilts.
Once the lentils are cooked, add them to the skillet with the spinach-tomato mixture. Stir everything together and let it simmer for 5 minutes to blend the flavors.
Remove the skillet from heat and stir in the lemon juice. Adjust spices as needed, but avoid adding salt to keep the dish low-sodium.
Garnish with fresh cilantro leaves before serving. Serve hot with steamed rice or flatbread.
Nutrition Facts
Calories |
987 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.4 g | 24% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1291 mg | 56% | |
| Total Carbohydrate | 158.6 g | 58% | |
| Dietary Fiber | 36.5 g | 130% | |
| Total Sugars | 20.0 g | ||
| Protein | 56.2 g | 112% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 378 mg | 29% | |
| Iron | 19.8 mg | 110% | |
| Potassium | 3118 mg | 66% | |
*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.
