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Rachel White

Spinach & Lentil Dal Recipe

A nourishing vegetarian dal made with red lentils, fresh spinach, tomatoes, and aromatic spices simmered into a creamy, comforting dish.

Print Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Calories: 380
Ingredients Method Notes

Ingredients
  

  • 1 cup red lentils rinsed
  • 3 cups water
  • 1 tablespoon olive oil
  • 1 small onion finely chopped
  • 2 cloves garlic minced
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon turmeric
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 cup diced tomatoes
  • 2 cups fresh spinach chopped
  • 1 tablespoon lemon juice
  • Fresh cilantro for garnish
  • 2 cups cooked basmati rice for serving

Method
 

  1. Add rinsed red lentils and 3 cups water to medium pot.
  2. Bring to boil, then reduce heat and simmer 15 minutes.
  3. Stir occasionally until lentils soften completely.
  4. In separate pan, heat olive oil over medium heat.
  5. Add chopped onion and cook 4 minutes until translucent.
  6. Stir in garlic and ginger; cook 30 seconds.
  7. Add cumin, coriander, turmeric, salt, and black pepper.
  8. Cook spices briefly to release aroma.
  9. Add diced tomatoes and simmer 5 minutes.
  10. Transfer sautéed mixture into cooked lentils and stir well.
  11. Add chopped spinach and cook 3 minutes until wilted.
  12. Finish with lemon juice and adjust seasoning if needed.
  13. Serve hot over basmati rice and garnish with cilantro.

Notes

Nutritional Values (Per Serving)

Calories: 380
Total Fat: 7g
Saturated Fat: 1g
Carbohydrates: 62g
Fiber: 13g
Protein: 18g
Iron: 30%
Folate: 45%
Vitamin A: 70%
Magnesium: 20%
Potassium: 18%

Additional Notes and Tips

  • Add pinch of garam masala for deeper flavor.
  • Stir in coconut milk for creamier texture.
  • Adjust water for thicker or thinner consistency.
  • Let dal rest 5 minutes before serving.
  • Store refrigerated up to four days; flavor improves overnight.