Heart-Healthy Spinach Daal

Elevate your dinner table with this Heart-Healthy Spinach Daal, a nourishing and flavorful dish that's as satisfying as it is good for you. Made with protein-packed red lentils and antioxidant-rich spinach, this vibrant recipe combines fragrant spices like cumin, turmeric, and coriander for a cozy, aromatic meal. A touch of lemon juice adds brightness, while the low-sodium seasoning keeps it heart-friendly. Ready in just 40 minutes, this comforting daal pairs beautifully with brown rice, quinoa, or whole-grain flatbreads for a wholesome, plant-based dinner that’s perfect for busy weeknights. Garnished with fresh cilantro, it’s a delicious way to enjoy the goodness of simple, healthy ingredients.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 3 cups Spinach, fresh (chopped)
• 1 medium Yellow onion (finely chopped)
• 1 large Tomato (diced)
• 3 cloves Garlic (minced)
• 1 teaspoon Ginger (grated)
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground cumin
• 0.25 teaspoon Red chili powder (optional, adjust to taste)
• 1 tablespoon Olive oil (or avocado oil)
• 3 cups Water
• 1 tablespoon Lemon juice
• 0.5 teaspoon Salt (low-sodium, adjust to taste)
• 2 tablespoons Fresh cilantro (chopped, for garnish)

Directions

Step 1

Rinse the red lentils thoroughly under running water until the water runs clear. Set aside.

Step 2

Heat a large saucepan over medium heat. Add the olive oil, followed by cumin seeds. Let the seeds sizzle for about 30 seconds until aromatic.

Step 3

Add the chopped onion and sauté for 2-3 minutes, or until they turn translucent.

Step 4

Stir in the garlic and ginger, and cook for 1 minute until fragrant.

Step 5

Add the diced tomato, turmeric, ground coriander, ground cumin, and red chili powder (if using). Cook for 3-4 minutes, stirring often, until the tomatoes break down and the mixture turns into a thick paste.

Step 6

Add the washed lentils and water to the saucepan. Stir well, increase the heat, and bring the mixture to a boil.

Step 7

Reduce the heat to low, cover the saucepan with a lid, and let it simmer for 15 minutes. Stir occasionally to prevent the lentils from sticking to the bottom.

Step 8

Add the chopped spinach to the simmering daal. Stir and cook for another 5-7 minutes until the spinach is wilted and fully incorporated.

Step 9

Season the daal with low-sodium salt and stir in the lemon juice for a fresh, tangy flavor.

Step 10

Remove from heat and let the daal sit for 5 minutes. Garnish with fresh chopped cilantro before serving.

Step 11

Serve hot with brown rice, quinoa, or whole-grain flatbread for a complete heart-healthy meal.

Nutrition Facts

Serving size	1508.3 grams (1508.3g)

Amount per serving	% Daily Value*
Calories	528

Total Fat 17.00g	22%
Saturated Fat 2.40g	12%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 682mg	30%
Total Carbohydrate 75.30g	27%
Dietary Fiber 26.90g	96%
Total Sugars 16.10g
Protein 28.70g	57%

Vitamin D 0IU	0%
Calcium 379mg	29%
Iron 17mg	92%
Potassium 2674mg	57%

*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.

Source of Calories

Fat: 26.9%

Protein: 20.2%

Carbs: 52.9%