Low Sodium Spinach with Dhal
Elevate your weeknight meals with this nourishing recipe for Low Sodium Spinach with Dhal, a wholesome dish that’s as comforting as it is flavorful. This vibrant creation combines tender moong dal (yellow lentils) with nutrient-rich fresh spinach, infused with aromatic spices like cumin seeds, turmeric, and ground coriander for a burst of warm, earthy goodness. A medley of garlic, ginger, and onion forms a savory base that perfectly complements the sweet tang of fresh tomatoes and a splash of zesty lemon juice. With minimal sodium and packed with fiber and plant-based protein, this dish is ideal for healthy eating without sacrificing flavor. Ready in under an hour, it pairs beautifully with steamed rice, quinoa, or warm flatbreads for a complete and satisfying meal. Perfect for vegetarians and those seeking heart-friendly recipes, this Low Sodium Spinach with Dhal is sure to become a household favorite.
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Recipe Information
Ingredients
- 1 cup Moong dal (yellow lentils)
- 4 cups Fresh spinach
- 3 cups Water
- 1 small Onion (finely chopped)
- 2 cloves Garlic cloves (minced)
- 1 teaspoon Ginger (grated or finely minced)
- 1 medium Tomato (finely chopped)
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Ground coriander
- 0.5 teaspoon Black pepper
- 1 tablespoon Olive oil
- 2 tablespoons Fresh cilantro (chopped)
- 1 tablespoon Lemon juice
Instructions
Rinse the moong dal thoroughly under cold water until the water runs clear, then soak it in water for 10 minutes. Drain and set aside.
In a medium pot, combine the moong dal and 3 cups of water. Bring to a boil, then reduce heat to low and simmer for 15-20 minutes, or until the lentils are soft and fully cooked. Skim off any foam that appears during cooking. Once done, set aside.
Heat the olive oil in a large pan over medium heat. Add the cumin seeds and let them sizzle for 30 seconds until fragrant.
Add the chopped onion and sauté until golden and translucent, about 3-4 minutes.
Stir in the minced garlic and grated ginger, cooking for another 1 minute to release their aroma.
Add the chopped tomato, turmeric powder, ground coriander, and black pepper. Cook for 5-7 minutes, stirring occasionally, until the tomatoes soften and break down into a thick mixture.
Add the fresh spinach in batches, stirring gently to wilt the leaves. Continue until all the spinach has been added and is tender, about 3-4 minutes.
Pour the cooked moong dal into the spinach mixture. Mix well and simmer for another 5 minutes to allow the flavors to meld. If the dhal appears too thick, you can add a splash of water to reach your desired consistency.
Remove from heat and stir in the lemon juice for a fresh, tangy finish.
Garnish with freshly chopped cilantro before serving. Pair it with steamed rice, quinoa, or flatbread for a wholesome meal.
Nutrition Facts
Calories |
939 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 162 mg | 7% | |
| Total Carbohydrate | 143.6 g | 52% | |
| Dietary Fiber | 24.1 g | 86% | |
| Total Sugars | 12.8 g | ||
| Protein | 55.3 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 356 mg | 27% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 3060 mg | 65% | |
*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.
