Saagwalla Dhal
Indulge in the comforting warmth of Saagwalla Dhal, a wholesome Indian lentil dish packed with the goodness of yellow lentils and vibrant spinach. This healthy, gluten-free recipe features tender moong dal simmered to perfection and infused with aromatic spices like cumin, turmeric, and garam masala. A rich tadka of sautéed onions, garlic, ginger, and tomatoes elevates the flavors, while fresh spinach adds a burst of nutrition and earthy freshness. Serve this flavorful dhal with fluffy steamed rice or soft naan for a hearty vegetarian meal, and garnish with a squeeze of lemon and fresh cilantro for a zesty finish. Quick to prepare in just 50 minutes and perfect for weeknight dinners, Saagwalla Dhal is a nourishing blend of protein, greens, and irresistible spices.
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Recipe Information
Ingredients
- 1 cup Yellow lentils (moong dal)
- 4 cups Fresh spinach leaves
- 3 cups Water
- 1 medium, finely chopped Onion
- 1 large, finely chopped Tomato
- 3 minced Garlic cloves
- 1 teaspoon, grated Ginger
- 1 small, finely chopped Green chili
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Garam masala
- 1 teaspoon Ground coriander
- 1 teaspoon, or to taste Salt
- 2 tablespoons Ghee or vegetable oil
- 2 tablespoons, chopped Fresh cilantro (optional, for garnish)
- 2 pieces Lemon wedges (optional, for serving)
Instructions
Rinse the yellow lentils thoroughly under cold water until the water runs clear. Set aside.
In a medium pot, combine the washed lentils, water, and turmeric powder. Bring to a boil, then reduce the heat to low and simmer uncovered for 20-25 minutes or until the lentils are soft and mushy. Stir occasionally and skim off any foam that forms at the top.
While the lentils are cooking, heat the ghee or vegetable oil in a deep skillet or pan over medium heat.
Add the cumin seeds to the hot oil and let them sizzle for 30 seconds until fragrant.
Add the chopped onion and sauté for 5-6 minutes until golden and translucent.
Stir in the garlic, ginger, and green chili. Cook for another 1-2 minutes until the mixture becomes aromatic.
Add the chopped tomato and cook for 5 minutes, stirring frequently, until the tomatoes break down and form a thick mixture.
Sprinkle the ground coriander and garam masala into the pan, stirring to combine with the tomato mixture.
Add the fresh spinach leaves to the pan and cook for 2-3 minutes until wilted.
Pour the cooked lentils into the pan with the spinach mixture. Stir well to combine and season with salt to taste.
Simmer the Saagwalla Dhal for an additional 5 minutes, stirring occasionally, to allow the flavors to meld together.
Remove from heat and garnish with freshly chopped cilantro, if desired.
Serve hot with steamed rice, naan, or roti, accompanied by lemon wedges for a tangy kick.
Nutrition Facts
Calories |
285 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.1 g | 10% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 18 mg | 6% | |
| Sodium | 523 mg | 23% | |
| Total Carbohydrate | 41.6 g | 15% | |
| Dietary Fiber | 7.7 g | 28% | |
| Total Sugars | 5.0 g | ||
| Protein | 14.3 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 101 mg | 8% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 992 mg | 21% | |
*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.
