Heart-Healthy Spinach Dhal

Wholesome and nourishing, Heart-Healthy Spinach Dhal is the perfect go-to recipe for a comforting yet nutritious meal. Made with protein-packed red lentils, fresh spinach, and an aromatic medley of turmeric, cumin, and coriander, this flavorful vegan dish is both satisfying and kind to your heart. Slow simmering the lentils until tender and blending them with sautéed onions, garlic, and ginger creates a creamy, spiced base that’s perfectly balanced with the brightness of fresh lemon juice. Low in sodium and cooked with heart-friendly olive oil, this one-pot wonder is ready in just 45 minutes, making it ideal for weeknight dinners. Serve it with brown rice or whole-grain flatbread for a fiber-rich, plant-powered feast that’s as healthy as it is delicious.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Red lentils
• 4 cups Water
• 3 cups Fresh spinach
• 1 tablespoon Olive oil
• 1 medium, finely chopped Yellow onion
• 3 minced Garlic cloves
• 1 teaspoon, grated Fresh ginger
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Crushed red pepper flakes
• 1 cup Low-sodium vegetable broth
• 2 tablespoons Lemon juice
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.25 cup, chopped (optional) Fresh cilantro

Directions

Step 1

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

Step 2

In a medium saucepan, bring the water to a boil. Add the red lentils and reduce the heat to medium. Simmer for 15-20 minutes until the lentils are soft and start to break down. Skim off any foam that forms on top.

Step 3

While the lentils are cooking, heat the olive oil in a large skillet or saucepan over medium heat.

Step 4

Add the chopped onion to the skillet and sauté for 3-4 minutes until translucent.

Step 5

Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes until fragrant.

Step 6

Add the turmeric, cumin, coriander, and crushed red pepper flakes to the onion mixture. Stir for 30 seconds to toast the spices.

Step 7

Pour the low-sodium vegetable broth into the skillet and bring to a gentle simmer.

Step 8

Once the lentils are cooked, transfer them to the skillet with the spice mixture. Stir well to combine.

Step 9

Add the fresh spinach to the dhal, one handful at a time, stirring until wilted.

Step 10

Simmer the dhal for an additional 5-7 minutes to allow the flavors to meld together.

Step 11

Stir in the lemon juice, salt, and black pepper. Adjust seasoning as needed.

Step 12

Serve the spinach dhal hot, garnished with fresh cilantro if desired. Pair with brown rice or whole-grain flatbread for a complete meal.

Nutrition Facts

Serving size	1658.1 grams (1658.1g)

Amount per serving	% Daily Value*
Calories	476

Total Fat 16.00g	21%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 845mg	37%
Total Carbohydrate 64.80g	24%
Dietary Fiber 21.60g	77%
Total Sugars 10.10g
Protein 22.20g	44%

Vitamin D 0IU	0%
Calcium 275mg	21%
Iron 13mg	74%
Potassium 1310mg	28%

*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: 29.3%

Protein: 18.0%

Carbs: 52.7%