High Protein Spinach Dal

Packed with wholesome nutrients and vibrant flavors, High Protein Spinach Dal is a hearty and nourishing dish perfect for vegetarians and anyone looking for a protein boost. This recipe features creamy turmeric yellow lentils (toor dal) simmered with earthy spices like cumin, garam masala, and coriander, balanced by the fresh, vibrant flavors of spinach and tangy tomatoes. Coconut oil adds a subtle richness, while garlic, ginger, and green chili lend a delightful aromatic touch. Quick to prepare in just 40 minutes, this comforting dal is a versatile meal option, perfect to pair with steamed rice, quinoa, or warm flatbreads. Whether it’s a weeknight dinner or a cozy weekend meal, this spinach dal is not only delicious but also a powerhouse of plant-based protein and fiber, making it a must-try for healthy eating!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Turmeric yellow lentils (Toor dal)
• 2 cups Spinach leaves, chopped
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 tablespoon Coconut oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, minced
• 1 unit Green chili, finely chopped (optional)
• 2 medium Tomatoes, diced
• 1 teaspoon Ground coriander
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 2 tablespoons Fresh cilantro, chopped (for garnish)

Directions

Step 1

Rinse the yellow lentils (toor dal) thoroughly under running water until the water runs clear. Soak them for 10 minutes if time permits.

Step 2

In a medium-sized pot or pressure cooker, combine the lentils, 3 cups of water, turmeric powder, and a pinch of salt. Cook until the lentils are soft and mushy. If using a pot, this will take around 20-25 minutes. For a pressure cooker, cook on medium heat for 4-5 whistles.

Step 3

While the lentils are cooking, heat 1 tablespoon of coconut oil in a large pan over medium heat.

Step 4

Add cumin seeds and mustard seeds to the hot oil. Let them sizzle and pop for about 30 seconds.

Step 5

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

Step 6

Stir in the diced tomatoes, ground coriander, red chili powder, and garam masala. Cook for 5-7 minutes until the tomatoes break down and form a thick paste.

Step 7

Add the chopped spinach leaves to the pan and cook for 2-3 minutes until wilted.

Step 8

Once the lentils are done, add them to the pan with the spinach-tomato mixture. Pour in the remaining 1 cup of water (adjust based on desired consistency) and mix well.

Step 9

Season with salt to taste and simmer for another 5 minutes, allowing the flavors to blend.

Step 10

Turn off the heat and garnish with freshly chopped cilantro.

Step 11

Serve hot with steamed rice, quinoa, or flatbread for a wholesome, high-protein meal.

Nutrition Facts

Serving size	1584.5 grams (1584.5g)

Amount per serving	% Daily Value*
Calories	943

Total Fat 19.90g	26%
Saturated Fat 12.40g	62%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 2539mg	110%
Total Carbohydrate 150.20g	55%
Dietary Fiber 38.80g	139%
Total Sugars 12.70g
Protein 52.30g	105%

Vitamin D 0IU	0%
Calcium 445mg	34%
Iron 16mg	91%
Potassium 4285mg	91%

*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: 18.1%

Protein: 21.2%

Carbs: 60.7%