Low Sodium Spinach Dhal
Delight in the nutritious and flavorful 'Low Sodium Spinach Dhal,' a hearty, plant-based dish that balances vibrant spices with wholesome ingredients. This recipe features tender yellow lentils simmered with a fragrant blend of garlic, ginger, turmeric, and cumin, complemented by the earthiness of fresh spinach and a tangy splash of lemon juice. With no added salt, it's crafted to deliver rich taste while catering to low-sodium dietary needs. Ready in just 45 minutes, this healthy dhal is perfect served with brown rice or flatbread, making it an ideal weeknight dinner or meal prep option. Packed with protein, fiber, and antioxidant-rich spinach, this comforting and easy-to-make dish is a must-try for those seeking heart-healthy, flavorful vegetarian meals.
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Recipe Information
Ingredients
- 1 cup Split yellow lentils (moong dal or toor dal)
- 3 cups Water
- 4 cups Fresh spinach leaves
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 3 cloves Garlic cloves, minced
- 1 tablespoon Fresh ginger, minced
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Red chili powder (optional)
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Olive oil or coconut oil
- 1 tablespoon Lemon juice
Instructions
Rinse the lentils thoroughly under cold water until the water runs clear. Set aside.
In a large pot or saucepan, combine the rinsed lentils 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 cooked and tender. Skim off any foam that rises to the top during cooking, if necessary.
While the lentils are cooking, heat the oil in a separate pan over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
Stir in the minced garlic and ginger, and cook for another 1-2 minutes until fragrant.
Add the turmeric, cumin, coriander, black pepper, and optional red chili powder. Stir the spices into the onion mixture and cook for 1 minute to unlock their flavors.
Add the chopped tomato and cook for 3-4 minutes, until the tomato softens and reaches a sauce-like consistency.
Once the lentils are cooked, add the onion-tomato-spice mixture to the pot of lentils. Stir well to combine.
Add the chopped spinach leaves to the pot and cook for 3-5 minutes, or until the spinach wilts and blends into the dhal.
Taste and adjust the seasoning with more black pepper or chili powder if desired, keeping in mind this is a low-sodium dish.
Remove the pot from heat and stir in the lemon juice for a bright, tangy flavor.
Garnish with fresh cilantro and serve warm with brown rice, quinoa, or flatbread for a complete meal.
Nutrition Facts
Calories |
945 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 135 mg | 6% | |
| Total Carbohydrate | 153.6 g | 56% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 12.9 g | ||
| Protein | 54.5 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 335 mg | 26% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 3575 mg | 76% | |
*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.
