Low Sodium Spinach Dal
Brighten up your meal with this wholesome and flavorful Low Sodium Spinach Dal, a healthy twist on the classic Indian dal recipe. Packed with protein-rich yellow lentils and nutrient-dense fresh spinach, this dish is infused with the vibrant flavors of garlic, ginger, turmeric, and cumin, offering a satisfying and heart-healthy option without the need for added salt. The touch of fresh lime juice enhances the natural tanginess, while the optional garnish of chopped cilantro adds a fresh finish. Easily prepared in under 40 minutes, this one-pot meal is perfect as a comforting main dish or a side, pairing beautifully with steamed rice, quinoa, or soft whole-wheat flatbread. Whether you're managing sodium intake or simply seeking a delicious plant-based dish, this vegan and gluten-free dal guarantees a warm, nourishing bite in every spoonful.
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Recipe Information
Ingredients
- 1 cup Yellow lentils (toor dal)
- 2 cups Fresh spinach, chopped
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Ground coriander
- 0.25 teaspoon Chili powder (optional)
- 1 tablespoon Coconut oil (or any neutral oil)
- 2 tablespoons Fresh cilantro, chopped (optional for garnish)
- 3 cups Water
- 1 tablespoon Fresh lime or lemon juice
Instructions
Rinse the yellow lentils under cold water until the water runs clear. Set aside.
Heat the tablespoon of coconut oil in a medium-sized pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes until soft and translucent.
Stir in the minced garlic and ginger, cooking for another minute until fragrant.
Add the chopped tomato, turmeric, cumin, coriander, and chili powder (if using). Stir everything together and cook for 2 minutes until the tomato softens.
Add the rinsed lentils and 3 cups of water to the pot. Bring the mixture to a boil, then lower the heat to a simmer.
Cover the pot and cook the lentils for about 20 minutes, stirring occasionally, until they are soft and fully cooked.
Add the chopped spinach to the pot and stir. Let it cook for another 5 minutes until the spinach wilts and is fully incorporated.
Turn off the heat and stir in the fresh lime or lemon juice to brighten the flavors.
Taste the dal and adjust seasoning if needed, keeping it low-sodium by avoiding added salt (rely on the spices and lime for flavor).
Garnish with chopped cilantro if desired, and serve the spinach dal hot with steamed rice, quinoa, or whole-wheat flatbread.
Nutrition Facts
Calories |
931 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.0 g | 23% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 163 mg | 7% | |
| Total Carbohydrate | 152.6 g | 55% | |
| Dietary Fiber | 37.6 g | 134% | |
| Total Sugars | 12.9 g | ||
| Protein | 51.2 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 403 mg | 31% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 4050 mg | 86% | |
*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.
