Heart-Healthy Spinach with Dhal

Elevate your weeknight dinners with this nourishing Heart-Healthy Spinach with Dhal recipe, a flavor-packed dish that combines tender red lentils and vibrant spinach with a medley of aromatic spices. Bursting with plant-based protein, fiber, and essential nutrients, this recipe is as wholesome as it is delicious. Simmered to perfection with a fragrant blend of turmeric, cumin, and coriander, it's finished with a zesty splash of lemon juice for a refreshing touch. Ready in just 45 minutes with minimal prep, this one-pot wonder is perfect for busy weeknights. Serve it on its own or alongside brown rice or quinoa for a satisfying, nutrient-dense meal that's heart-friendly and vegan.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils (masoor dal)
• 4 cups fresh spinach leaves
• 3 cups water
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1 medium tomato, finely chopped
• 0.5 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon mustard seeds
• 1 tablespoon olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper, freshly ground
• 1 tablespoon lemon juice

Directions

Step 1

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

Step 2

In a medium-sized pot, combine the rinsed lentils, 3 cups of water, and turmeric powder. Bring to a boil, then reduce the heat to low and let simmer for 20 minutes, or until the lentils are soft and mushy. Stir occasionally.

Step 3

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

Step 4

Add the mustard seeds to the hot oil. Once they start to pop, add the chopped onion and sauté for 3-5 minutes until translucent.

Step 5

Add the minced garlic and ginger to the skillet and sauté for another 1-2 minutes until fragrant.

Step 6

Stir in the ground cumin, ground coriander, and chopped tomato. Cook for 4-5 minutes until the tomato softens and the spices are well incorporated.

Step 7

Add the fresh spinach leaves to the skillet and cook for 3-4 minutes, stirring frequently, until the spinach wilts down completely.

Step 8

Once the lentils are cooked, transfer them to the skillet with the spinach mixture. Stir well to combine and let simmer for another 5 minutes to blend the flavors.

Step 9

Season with salt and black pepper to taste, and stir in the lemon juice just before serving.

Step 10

Serve warm as a standalone dish or pair with brown rice or quinoa for a heartier meal.

Nutrition Facts

Serving size	1282.9 grams (1282.9g)

Amount per serving	% Daily Value*
Calories	493

Total Fat 17.50g	22%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1287mg	56%
Total Carbohydrate 66.10g	24%
Dietary Fiber 23.20g	83%
Total Sugars 12.60g
Protein 24.90g	50%

Vitamin D 0IU	0%
Calcium 260mg	20%
Iron 13mg	71%
Potassium 1812mg	39%

*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: 30.2%

Protein: 19.1%

Carbs: 50.7%