Heart-Healthy Spinach Dal

Packed with flavor and nutrition, Heart-Healthy Spinach Dal is the ultimate comfort food for a wholesome, plant-based meal. This creamy dish combines protein-rich yellow split lentils and nutrient-dense fresh spinach, simmered with aromatic spices like cumin, coriander, and turmeric for a dish that's as nourishing as it is delicious. A gentle sauté of garlic, ginger, and green chili adds depth, while a fresh squeeze of lemon juice brightens every bite. Perfectly suited for a healthy lifestyle, this gluten-free and vegan recipe pairs beautifully with brown rice or whole-grain flatbread, making it a satisfying choice for any weeknight dinner. Easy to prepare in just 40 minutes, it's a heart-friendly way to enjoy traditional Indian flavors.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Yellow split lentils (moong dal or toor dal)
• 3 cups Fresh spinach, chopped
• 3 cups Water
• 0.5 teaspoons Turmeric powder
• 1 teaspoons Salt
• 1 tablespoon Olive oil or avocado oil
• 1 teaspoon Cumin seeds
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, minced
• 1 whole Green chili, finely chopped (optional)
• 1 medium Tomato, chopped
• 1 teaspoon Ground coriander
• 0.5 teaspoons Ground cumin
• 0.25 teaspoons Red chili powder (optional)
• 2 tablespoons Fresh cilantro, chopped (for garnish)
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the lentils thoroughly under cold water until the water runs clear. This helps remove excess starch.

Step 2

In a medium-sized pot, add the lentils, 3 cups of water, and turmeric powder. Bring to a boil, then reduce heat to a simmer. Cook uncovered for about 15-20 minutes, or until the lentils are soft and mushy. Stir occasionally and skim off any foam that forms on top.

Step 3

While the lentils are cooking, wash and chop the fresh spinach, and set it aside.

Step 4

In a separate pan, heat the olive oil over medium heat. Add the cumin seeds and toast them for about 30 seconds until fragrant.

Step 5

Add the minced garlic, ginger, and green chili (if using) to the pan. Sauté for 1-2 minutes until the garlic is golden brown.

Step 6

Stir in the chopped tomato, ground coriander, ground cumin, and red chili powder (if using). Cook for 3-4 minutes, stirring occasionally, until the tomatoes soften and the spices are well incorporated.

Step 7

Add the cooked lentils to the pan and stir well. Mix in the chopped spinach and let it cook for 3-4 minutes until the spinach wilts.

Step 8

Season with salt and stir. If the consistency is too thick, add a splash of water to achieve your desired texture.

Step 9

Remove from heat and stir in the lemon juice for a hint of freshness.

Step 10

Garnish with fresh cilantro before serving. Enjoy the Heart-Healthy Spinach Dal with brown rice or whole-grain flatbread for a wholesome meal.

Nutrition Facts

Serving size	1293.5 grams (1293.5g)

Amount per serving	% Daily Value*
Calories	940

Total Fat 18.40g	24%
Saturated Fat 2.50g	13%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2574mg	112%
Total Carbohydrate 147.70g	54%
Dietary Fiber 38.20g	136%
Total Sugars 9.40g
Protein 58.60g	117%

Vitamin D 0IU	0%
Calcium 425mg	33%
Iron 23mg	127%
Potassium 3450mg	73%

*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: 16.7%

Protein: 23.7%

Carbs: 59.6%