Easy Red Lentil Dahl with Spinach

Name: Easy Red Lentil Dahl with Spinach
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
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)

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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.

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Preparation Level 30 Minutes or Less, Quick & Easy

Servings 4

Preparation 10

Cook 25

Total 35

Why Diabetes Friendly?

Low Glycemic Index: Lentils are rich in fiber and have a low glycemic index, meaning they help regulate blood sugar levels.
Healthy Fats: The use of olive oil and light coconut milk provides healthy fats that support heart health and blood sugar control.
Low-Sodium Option: Using no-salt-added tomatoes and low-sodium broth keeps the sodium content in check, which is beneficial for people with diabetes who are mindful of their blood pressure.
Nutrient-Dense: Spinach adds vital vitamins and minerals like magnesium, which can help improve insulin sensitivity.

Equipment

▢
1 Large pot

Ingredients

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.

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

FAQ

Can I use other types of lentils?
Yes, but cooking times will vary. Red lentils cook the fastest, while green or brown lentils may need more time.
How can I make this dish spicier?
Increase the amount of cayenne pepper or add chopped fresh chilies during the cooking process.
Can I make this dahl ahead of time?
Yes! The flavours deepen over time, making it a great dish to prepare in advance. It can be stored in the refrigerator for up to 3 days.
Can I freeze the leftovers?
Absolutely. This lentil dahl freezes well for up to 3 months. Just reheat it gently and add a splash of water or broth if it thickens too much.
What are some good side dishes to pair with this dahl?
Serve with brown rice, quinoa, or a side of warm whole-wheat naan to complement the meal.

Nutrition

Per serving

Calories: 301.1kcal

Carbohydrates: 39.7g

Fiber: 17.2g

Sugar: 5.9g

Fat: 10.5g

Saturated Fat: 6g

Trans Fat:

Protein: 15g

Nutrition Facts

Easy Red Lentil Dahl with Spinach

Serving Size

2 cups

Amount per Serving

Calories

301.1

% Daily Value*

Fat

10.5

Saturated Fat

Sodium

98.9

Potassium

896.9

Carbohydrates

39.7

Fiber

17.2

Sugar

5.9

Protein

Vitamin C

30.2

Calcium

69.3

Iron

5.3

Magnesium

96.6

Zinc

2.6

* Percent Daily Values are based on a 2000 calorie diet.

Easy Red Lentil Dahl with Spinach

Why Diabetes Friendly?

Equipment

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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