High Protein Spinach Daal

Packed with plant-based power, this High Protein Spinach Daal is a nourishing twist on a classic comfort food. Made with hearty split red lentils and fresh spinach, this wholesome dish offers a perfect blend of protein and nutrients in every bite. Spiced to perfection with turmeric, cumin, coriander, and a hint of optional chili powder, it features aromatic layers of flavor enhanced by sizzling mustard and cumin seeds. Ready in just 40 minutes, this one-pot recipe is perfect for busy weeknights and pairs beautifully with rice, quinoa, or gluten-free flatbreads. Finished with a touch of lemon juice and an optional garnish of fresh cilantro, it’s a vibrant, satisfying meal that’s vegan, gluten-free, and packed with savory goodness. Whether you’re meal-prepping or serving it fresh, this spinach daal is a delicious and healthy way to power your day!

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup split red lentils (masoor dal)
• 2 cups fresh spinach, chopped
• 1 medium onion, finely chopped
• 1 medium tomato, finely chopped
• 3 cloves garlic cloves, minced
• 1 teaspoon fresh ginger, grated
• 0.5 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon red chili powder (optional)
• 0.5 teaspoon mustard seeds
• 0.5 teaspoon cumin seeds
• 1 tablespoon coconut oil (or any neutral cooking oil)
• 3 cups water
• 1 teaspoon salt
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro, chopped (optional, for garnish)

Directions

Step 1

Rinse the lentils in cold water until the water runs clear. Drain and set aside.

Step 2

Heat the coconut oil in a large pot over medium heat. Add the mustard seeds and cumin seeds. Let them sizzle and pop for about 30 seconds.

Step 3

Add the chopped onion and sauté until golden brown, about 5 minutes.

Step 4

Stir in the minced garlic, grated ginger, turmeric powder, ground cumin, ground coriander, and red chili powder (if using). Sauté for another 1 minute, until fragrant.

Step 5

Add the chopped tomato and cook until it softens, about 3-4 minutes.

Step 6

Add the rinsed lentils and water to the pot. Stir well and bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low and simmer uncovered for 15-20 minutes, stirring occasionally, until the lentils are soft and the mixture thickens.

Step 8

Add the chopped spinach, salt, and lemon juice. Simmer for another 5 minutes until the spinach wilts and is fully incorporated.

Step 9

Taste and adjust seasoning as needed.

Step 10

Turn off the heat and garnish with fresh cilantro, if desired.

Step 11

Serve warm with rice, quinoa, or gluten-free flatbread for a wholesome and protein-rich meal.

Nutrition Facts

Serving size	1329.7 grams (1329.7g)

Amount per serving	% Daily Value*
Calories	981

Total Fat 18.60g	24%
Saturated Fat 12.30g	62%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2511mg	109%
Total Carbohydrate 154.60g	56%
Dietary Fiber 30.00g	107%
Total Sugars 13.00g
Protein 59.80g	120%

Vitamin D 0IU	0%
Calcium 387mg	30%
Iron 23mg	128%
Potassium 2683mg	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: 16.3%

Protein: 23.3%

Carbs: 60.3%