Spinach Dhal
Warm, hearty, and packed with bold Indian-inspired flavors, Spinach Dhal is the ultimate comfort food that's as nutritious as it is delicious. This vegetarian recipe combines tender red lentils, aromatic spices like turmeric, garam masala, and cumin, and vibrant chopped spinach for a dish that is both wholesome and satisfying. The cooking technique involves simmering the lentils to creamy perfection and infusing the dish with layers of flavor by sautéing garlic, ginger, and onions alongside crackling mustard seeds. A splash of lemon juice and a garnish of fresh cilantro brighten every bite. Perfect for a quick yet nourishing weeknight meal, this one-pot wonder is naturally gluten-free and vegetarian, making it a versatile dish for every table. Serve with fluffy rice or warm naan for an unforgettable dining experience! Keywords: Spinach Dhal, vegetarian lentil curry, Indian lentil recipe, gluten-free dhal, healthy comfort food.
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Recipe Information
Ingredients
- 1 cup red lentils
- 3 cups water
- 2 cups fresh spinach, chopped
- 1 medium onion, finely chopped
- 1 medium tomato, diced
- 3 large garlic cloves, minced
- 1 tablespoon ginger, minced
- 0.5 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 0.5 teaspoon mustard seeds
- 0.5 teaspoon garam masala
- 0.5 teaspoon red chili powder
- 1 teaspoon salt
- 2 tablespoons vegetable oil
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the red lentils under cold water until the water runs clear, then set aside.
In a large saucepan, bring 3 cups of water to a boil and add the lentils. Reduce the heat to medium-low and cover partially. Cook for about 15 minutes or until the lentils are tender and mushy.
Heat the vegetable oil in a separate pan over medium heat. Add the cumin seeds and mustard seeds. Sauté until they start to crackle, about 30 seconds.
Add the chopped onion to the pan and sauté until golden brown, about 5-7 minutes.
Stir in the minced garlic and ginger, cooking for an additional 1-2 minutes until fragrant.
Add the diced tomato, turmeric powder, red chili powder, and garam masala. Cook until the tomato softens, about 3-4 minutes.
Stir in the chopped spinach and cook until wilted, about 2-3 minutes.
Transfer the cooked lentils to the pan with the vegetables. Mix well and add salt. Simmer for another 5 minutes, allowing the flavors to meld together.
Remove from heat and stir in the fresh lemon juice.
Garnish with chopped cilantro and serve hot.
Nutrition Facts
Calories |
273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 525 mg | 23% | |
| Total Carbohydrate | 39.3 g | 14% | |
| Dietary Fiber | 7.3 g | 26% | |
| Total Sugars | 3.3 g | ||
| Protein | 15.0 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 89 mg | 7% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 819 mg | 17% | |
*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.
