Spinach Dal
Warm, hearty, and packed with nourishing goodness, Spinach Dal is the perfect comfort food that combines the creamy texture of yellow split pigeon peas (toor dal) with the vibrant flavors of fresh spinach and aromatic spices. This wholesome Indian dish features a base of slow-simmered lentils enriched with a tempering of ghee, cumin, and mustard seeds, accompanied by the earthy aroma of asafetida and a hint of heat from green chilies. The sautéed spinach blends seamlessly with a spiced tomato-onion masala, creating a balanced, nutritious dish that's both satisfying and full of depth. Ready in just under an hour, Spinach Dal is ideal for weeknight dinners or meal prep, and it pairs beautifully with steamed rice, roti, or naan. If you're looking for a protein-rich, vegetarian recipe loaded with fiber and flavor, this Spinach Dal is the ultimate comfort food to add to your repertoire! Keywords: Spinach Dal recipe, Indian lentil curry, healthy vegetarian meal, protein-rich dal, quick Indian cuisine.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup yellow split pigeon peas (toor dal)
- 4 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 2 cups spinach leaves, chopped
- 2 tablespoons ghee
- 1 teaspoon cumin seeds
- 0.5 teaspoon mustard seeds
- 0.25 teaspoon asafetida (hing)
- 2 medium green chilies, slit
- 1 medium onion, finely chopped
- 1 medium tomato, chopped
- 1 teaspoon ginger-garlic paste
- 1 teaspoon coriander powder
- 0.5 teaspoon red chili powder
- 0.5 teaspoon garam masala
- 2 tablespoons coriander leaves, chopped
Instructions
Rinse the toor dal under cold water until the water runs clear.
In a medium saucepan, combine the rinsed dal, 4 cups of water, turmeric powder, and salt. Bring to a boil, then reduce the heat and let it simmer for 25-30 minutes, or until the dal is soft and mushy.
In a separate pan, heat ghee over medium heat. Add cumin seeds and mustard seeds, allowing them to splutter.
Add the asafetida and green chilies, sauté for a few seconds until aromatic.
Stir in the chopped onion and cook until it becomes translucent.
Add the ginger-garlic paste and cook for another minute until the raw smell dissipates.
Mix in the chopped tomato, coriander powder, and red chili powder, cooking until the tomatoes are softened and oil starts to release from the masala.
Add the chopped spinach and sauté for 2-3 minutes until it wilts.
Pour the cooked dal into the spinach mixture, combining thoroughly. Adjust salt to taste.
Cook for an additional 5 minutes, allowing the flavors to meld together.
Stir in garam masala and mix well.
Garnish with fresh coriander leaves and serve hot with rice or your choice of bread.
Nutrition Facts
Calories |
1096 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.9 g | 43% | |
| Saturated Fat | 18.9 g | 94% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 2543 mg | 111% | |
| Total Carbohydrate | 154.6 g | 56% | |
| Dietary Fiber | 39.5 g | 141% | |
| Total Sugars | 14.4 g | ||
| Protein | 52.2 g | 104% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 396 mg | 30% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 4161 mg | 89% | |
*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.
