Sugar-Free Spinach Dhal
Elevate your mealtime with the wholesome goodness of Sugar-Free Spinach Dhal, a vibrant and nourishing Indian-inspired dish that's as healthy as it is flavorful. Packed with protein-rich red lentils, nutrient-dense spinach, and a medley of aromatic spices like cumin, turmeric, and garam masala, this recipe is perfect for anyone seeking a satisfying yet refined sugar-free option. A golden base of onions, garlic, and ginger brings depth to the dish, while a splash of fresh lemon juice adds a tangy brightness. Ready in just 40 minutes, this vegan-friendly dhal is wonderfully versatile—serve it warm over fluffy rice, quinoa, or paired with your favorite flatbreads for a comforting meal. Ideal for meal prep or a cozy dinner night, this easy-to-make dish will quickly become a staple with its simple ingredients and bold flavors.
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Recipe Information
Ingredients
- 1 cup Red lentils (masoor dal)
- 4 cups Water
- 2 cups Spinach leaves (fresh, chopped)
- 1 medium Onion (finely chopped)
- 1 large Tomato (finely chopped)
- 3 Garlic cloves (minced)
- 1 teaspoon Ginger (grated)
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Ground coriander
- 0.5 teaspoon Garam masala
- 0.25 teaspoon Red chili powder (optional)
- 1 teaspoon Salt
- 2 tablespoons Coconut oil (or any neutral cooking oil)
- 2 tablespoons Fresh cilantro (chopped, for garnish)
- 1 tablespoon Lemon juice (freshly squeezed)
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set them aside.
In a medium pot, bring 4 cups of water to a boil. Add the rinsed lentils, a pinch of turmeric powder, and 1/2 teaspoon of salt. Reduce the heat to medium-low and simmer for 15–20 minutes, stirring occasionally, until the lentils are soft and cooked through.
While the lentils are cooking, heat 2 tablespoons of coconut oil in a large skillet or pan over medium heat.
Add the cumin seeds to the oil and let them sizzle for 30 seconds, releasing their aroma.
Stir in the chopped onions and sauté for 3–4 minutes, or until they turn golden brown.
Add the minced garlic, grated ginger, and chopped tomato. Cook for another 3–4 minutes until the tomatoes break down and form a thick mixture.
Mix in the turmeric powder, ground coriander, garam masala, and red chili powder (if using). Stir everything together and let the spices toast for 1 minute, enhancing their flavor.
Add the chopped spinach to the skillet. Cook for 2–3 minutes until the spinach wilts and mixes well with the spice mixture.
Combine the cooked lentils (along with their cooking water) into the skillet with the spinach mixture. Stir well and let the dhal simmer for 5–7 minutes, allowing the flavors to meld together.
Adjust the consistency of the dhal by adding more water if needed. Season with 1/2 teaspoon of salt or to taste.
Remove the dhal from heat and stir in the freshly squeezed lemon juice.
Garnish the dhal with chopped cilantro before serving and enjoy it warm with rice, quinoa, or flatbreads.
Nutrition Facts
Calories |
623 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.4 g | 39% | |
| Saturated Fat | 23.7 g | 118% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2515 mg | 109% | |
| Total Carbohydrate | 72.1 g | 26% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 14.1 g | ||
| Protein | 26.5 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 332 mg | 26% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 2242 mg | 48% | |
*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.
