Description
Fresh Spinach Dahl is a comforting and nutritious Indian-inspired dish featuring red lentils cooked with aromatic spices and tender fresh spinach. This vegan and gluten-free recipe is easy to prepare on the stovetop and packed with flavor and wholesome ingredients, perfect as a main course served with rice or naan.
Ingredients
Scale
Lentils and Liquids
- 1 cup red lentils (masoor dal)
- 4 cups water
Aromatics and Spices
- 1 tablespoon oil or ghee
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece fresh ginger, grated
- 1 green chili, finely chopped (optional)
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon garam masala
- 1 teaspoon salt (or to taste)
Greens and Garnish
- 3 cups fresh spinach, chopped
- Juice of half a lemon
- Fresh cilantro for garnish (optional)
Instructions
- Rinse and Cook Lentils: Rinse the red lentils under cold water until the water runs clear to remove excess starch and impurities. In a medium saucepan, combine lentils and 4 cups of water. Bring the mixture to a boil, then reduce heat and simmer uncovered for about 20 minutes, skimming off any foam, until the lentils are soft and starting to break down.
- Prepare the Spiced Onion Mixture: While the lentils cook, heat oil or ghee in a skillet over medium heat. Add the finely chopped onion and cook for 5 to 6 minutes until softened and lightly golden. Stir in the minced garlic, grated ginger, and chopped green chili if using. Cook for another 1 to 2 minutes until fragrant.
- Add the Spices: Sprinkle in the ground turmeric, cumin, coriander, and garam masala to the onion mixture. Stir well and cook for about 30 seconds, allowing the spices to toast and release their aroma.
- Combine Mixtures: Stir the aromatic spiced onion mixture into the cooked lentils, mixing thoroughly to incorporate the flavors.
- Add Spinach and Simmer: Add the chopped fresh spinach to the pot and simmer the dahl for another 2 to 3 minutes, until the spinach wilts and blends into the lentils.
- Finish with Lemon Juice and Seasoning: Stir in the juice of half a lemon to brighten the flavors. Adjust salt to taste, then remove from heat.
- Serve: Serve the fresh spinach dahl warm, garnished with fresh cilantro if desired. It pairs beautifully with rice, naan, or can be enjoyed on its own as a wholesome meal.
Notes
- This dahl pairs beautifully with rice, naan, or on its own as a light meal.
- You can use baby spinach or mature spinach—just chop it well.
- For a creamier texture, mash the lentils slightly before adding the spinach.
- Adjust green chili quantity to control spiciness.
- Ghee can be substituted with oil to keep the recipe vegan.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Indian
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 3g
- Sodium: 420mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg
