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.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- Halal
- High-Fiber
- Kosher
- Mg Rich
- Plant-Based
- Vegan
- Vegetarian
Servings:
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.
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Equipment
- 1 Large pot
Ingredients
- olive oil 1 tbsp
- onion (small, finely chopped) 1
- garlic (minced) 2 cloves
- ginger (fresh, grated) 1 tbsp
- garam masala 1 ½ tsp
- turmeric (ground) ½ tsp
- cayenne pepper (optional) ¼ tsp
- red lentils (dried, rinsed) 1 cup
- tomatoes (canned, diced ) 14 oz
- vegetable broth (low-sodium, or water ) 3 cups
- coconut milk (canned, light) ½ cup
- spinach (roughly chopped) 2 cups
- lemon (juiced) 1/2
- salt ⅛ tsp
- cilantro (optional garnish) 1 handful
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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.
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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
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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.
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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
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.
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