Easy Red Lentil Dahl with Spinach
This nourishing Lentil Dahl with Spinach is a hearty, diabetes-friendly dish packed with plant-based protein, fiber, and vibrant spices. It's easy to prepare in under 30 minutes and pairs perfectly with rice or naan for a comforting, nutritious meal.
Servings: 4
Calories: 301.1kcal
Ingredients
- 1 tbsp olive oil
- 1 onion small, finely chopped
- 2 cloves garlic minced
- 1 tbsp ginger fresh, grated
- 1 ½ tsp garam masala
- ½ tsp turmeric ground
- ¼ tsp cayenne pepper optional
- 1 cup red lentils dried, rinsed
- 14 oz tomatoes canned, diced
- 3 cups vegetable broth low-sodium, or water
- ½ cup coconut milk canned, light
- 2 cups spinach roughly chopped
- 1/2 lemon juiced
- ⅛ tsp salt
- 1 handful cilantro optional garnish
Equipment
- 1 Large pot
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened.1 tbsp olive oil, 1 onion
- Add the minced garlic and grated ginger. Cook for another minute until fragrant.2 cloves garlic, 1 tbsp ginger
- Stir in the garam masala, turmeric, and cayenne (if using), cooking for 1-2 minutes to release the spices' flavors.1 ½ tsp garam masala, ½ tsp turmeric, ¼ tsp cayenne pepper
- Add the rinsed lentils, diced tomatoes, and vegetable broth (or water). Bring to a boil, then reduce the heat to low and simmer for 20 minutes, stirring occasionally.1 cup red lentils, 14 oz tomatoes, 3 cups vegetable broth
- Stir in the canned coconut milk and chopped spinach. Continue cooking for another 5 minutes until the spinach wilts and the dahl thickens.½ cup coconut milk, 2 cups spinach
- Stir in the lemon juice, adjusting the seasoning with salt and pepper as needed.1/2 lemon, ⅛ tsp salt
- Serve hot, garnished with fresh cilantro if desired.1 handful cilantro
Cooking Tips
- Rinse Lentils Well: Rinse the lentils thoroughly to remove excess starch and ensure a smoother texture.
- Adjust Spice Levels: If you're sensitive to spice, reduce or omit the cayenne pepper. For extra heat, you can add more!
- Simmer Gently: Make sure to simmer the dahl on low heat to prevent it from sticking to the pot and ensure the lentils cook evenly.
- Add Spinach Last: Stir in the spinach at the end of cooking to preserve its vibrant green colour and nutritional value.
- Make It Creamier: For a richer texture, you can use full-fat coconut milk instead of light.
Nutrition
Nutrition Facts
Easy Red Lentil Dahl with Spinach
Serving Size
2 cups
Amount per Serving
Calories
301.1
% Daily Value*
Fat
10.5
g
16
%
Saturated Fat
6
g
38
%
Sodium
98.9
mg
4
%
Potassium
896.9
mg
26
%
Carbohydrates
39.7
g
13
%
Fiber
17.2
g
72
%
Sugar
5.9
g
7
%
Protein
15
g
30
%
Vitamin C
30.2
mg
37
%
Calcium
69.3
mg
7
%
Iron
5.3
mg
29
%
Magnesium
96.6
mg
24
%
Zinc
2.6
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.