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September 16, 2025
Indian Dahl with Spinach Recipe
Indian dahl with spinach creates a very yummy and authentic dal that can be enhanced with coconut milk and freezes well for convenient meal planning. This nutritious combination provides excellent plant-based protein while the spinach adds vitamins and beautiful green color throughout the dal. The authentic preparation ensures genuine Indian flavors that satisfy both vegetarians and meat-eaters with its rich, satisfying taste. This variation allows for coconut milk addition towards the end of cooking for extra richness and tropical flavor. The fact that it freezes well makes this dal perfect for batch cooking and convenient healthy meals throughout the week.
This is a very yummy, authentic dal. For variation, add coconut milk towards the end of cooking. Freezes well.
Prep Time:
10 mins
Cook Time:
30 mins
Total Time:
40 mins
Servings:
4
Yield:
4 servings
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Ingredients
1 ½ cups red lentils
3 ½ cups water
½ teaspoon salt
½ teaspoon ground turmeric
½ teaspoon chili powder
1 pound spinach, rinsed and chopped
2 tablespoons butter
1 onion, chopped
1 teaspoon ground cumin
1 teaspoon mustard seed
1 teaspoon garam masala
½ cup coconut milk
Directions
Rinse lentils and soak for 20 minutes.
In a large saucepan, bring water to a boil and stir in salt, lentils, turmeric and chili powder. Cover and return to a boil, then reduce heat to low and simmer for 15 minutes. Stir in the spinach and cook 5 minutes, or until lentils are soft. Add more water if necessary.
In a small saucepan over medium heat, melt butter and saute onions with cumin and mustard seeds, stirring often. Cook until onions are transparent, and then combine with lentils. Stir in garam masala and coconut milk and cook until heated through.
Nutrition Facts (per serving)
| 362 | Calories |
| 13g | Fat |
| 45g | Carbs |
| 21g | Protein |
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| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 362 | |
| % Daily Value * | |
| Total Fat 13g | 17% |
| Saturated Fat 9g | 46% |
| Cholesterol 15mg | 5% |
| Sodium 693mg | 30% |
| Total Carbohydrate 45g | 16% |
| Dietary Fiber 18g | 65% |
| Total Sugars 6g | |
| Protein 21g | 42% |
| Vitamin C 16mg | 18% |
| Calcium 216mg | 17% |
| Iron 12mg | 65% |
| Potassium 1335mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
