Spinach and Potato Dhal
Warm, comforting, and bursting with bold spices, this Spinach and Potato Dhal is a wholesome one-pot recipe perfect for weeknight dinners or meal prep. Made with protein-rich red lentils, tender potato chunks, and vibrant fresh spinach, this hearty dish is infused with layers of flavor from cumin, turmeric, coriander, and a hint of garam masala. The recipe is brought to life with aromatic onions, garlic, and ginger, with a squeeze of fresh lemon juice to brighten the dish. It’s naturally vegan, gluten-free, and pairs beautifully with steamed rice or warm flatbreads like naan or roti. Ready in under an hour, this easily customizable dhal is a nourishing, plant-based meal that’s full of texture, color, and taste—an ideal choice for lovers of Indian-inspired cuisine.
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Recipe Information
Ingredients
- 200 grams red lentils
- 1 liter water
- 2 medium potatoes
- 150 grams fresh spinach
- 1 medium onion
- 2 cloves garlic cloves
- 1 inch piece ginger
- 2 medium tomatoes
- 2 tablespoons vegetable oil
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 0.5 teaspoon chili powder
- 1 teaspoon garam masala
- 1 teaspoon salt
- 2 tablespoons fresh cilantro (optional)
- 1 tablespoon lemon juice
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.
Peel and dice the potatoes into bite-sized pieces. Chop the onion, mince the garlic, and grate the ginger. Dice the tomatoes and roughly chop the spinach.
In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Add the minced garlic and grated ginger to the pot, stirring for 1 minute until fragrant.
Stir in the ground cumin, turmeric, coriander, and chili powder. Cook for 30 seconds to allow the spices to bloom.
Add the diced tomatoes to the pot and cook for 5 minutes, stirring occasionally, until they break down and form a sauce.
Stir in the rinsed lentils and diced potatoes. Pour in the water and add the salt. Bring to a boil, then reduce the heat to low and simmer uncovered for 25-30 minutes, stirring occasionally.
Check the potatoes and lentils for doneness. The potatoes should be tender, and the lentils should be soft and slightly creamy.
Stir in the chopped spinach and allow it to wilt, which will take about 2-3 minutes.
Sprinkle in the garam masala and stir well. Adjust seasoning with additional salt if needed.
Finish the dhal with a tablespoon of lemon juice for brightness. Optional: Garnish with fresh cilantro leaves.
Serve hot with steamed rice or flatbreads like naan or roti.
Nutrition Facts
Calories |
1040 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.1 g | 39% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 17.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2595 mg | 113% | |
| Total Carbohydrate | 166.8 g | 61% | |
| Dietary Fiber | 36.8 g | 131% | |
| Total Sugars | 22.6 g | ||
| Protein | 37.6 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 425 mg | 33% | |
| Iron | 22.0 mg | 122% | |
| Potassium | 3937 mg | 84% | |
*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.
