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September 16, 2025
Mung Bean Dahl with Spinach Recipe
Mung bean dahl with spinach creates a nutritious and protein-packed vegetarian meal that's both healthy and incredibly flavorful. This versatile recipe allows you to use red lentils as well as split and hulled mung beans depending on your preference and availability. The addition of fresh spinach provides extra nutrition while creating a beautiful green color throughout the dal. This wholesome combination offers complete nutrition with plant-based proteins and essential vitamins from the leafy greens. The tender lentils and wilted spinach create a comforting texture that makes this dal perfect for serving over rice or with warm Indian bread.
You can use red lentils as well as the split and hulled mung beans.
Prep Time:
15 mins
Cook Time:
1 hr 15 mins
Total Time:
1 hr 30 mins
Servings:
8
Yield:
8 servings
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Ingredients
2 cups split yellow lentils (mung dahl)
water to cover
2 tablespoons coconut oil
3 teaspoons cumin seeds
½ teaspoon asafoetida powder
2 large tomatoes, cut into thin wedges
½ cup water, or more as needed
3 teaspoons ground coriander
1 teaspoon Aleppo red pepper flakes
1 teaspoon ground turmeric
2 bunches fresh spinach, trimmed and coarsely chopped
1 lemon, juiced
1 teaspoon sea salt
1 teaspoon garam masala
Directions
Rinse split mung dahl beans and drain. Place in a medium-large saucepan over high heat and add enough water to cover by 1 inch. Bring to a boil, reduce heat, and cover. Simmer, splashing in more water if lentils get too dry, until softened, about 1 hour.
Meanwhile, heat oil in a small saucepan over medium heat. Add cumin seeds and fry until fragrant, 1 to 2 minutes. Add asafoetida and cook until browned, about 10 seconds. Stir in tomatoes and 1/2 to 1 cup water, scraping any browned bits off the bottom. Add coriander, Aleppo pepper, and turmeric. Cover and cook for 2 to 3 minutes. Stir in spinach, cover, and cook until bright green, about 5 minutes.
Remove lentils from heat. Drain excess water but leave 1/4 to 1/2 cup. Stir in the spinach mixture and return pan to medium-low heat. Mix in lemon juice, sea salt, and garam masala. Simmer until desired consistency is reached, 5 to 10 minutes more.
Cook’s Note:
Lentils will only need 10 minutes if using a pressure cooker.
Nutrition Facts (per serving)
| 246 | Calories |
| 5g | Fat |
| 38g | Carbs |
| 16g | Protein |
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| Nutrition Facts | |
|---|---|
| Servings Per Recipe 8 | |
| Calories 246 | |
| % Daily Value * | |
| Total Fat 5g | 6% |
| Saturated Fat 3g | 16% |
| Sodium 297mg | 13% |
| Total Carbohydrate 38g | 14% |
| Dietary Fiber 19g | 68% |
| Total Sugars 3g | |
| Protein 16g | 32% |
| Vitamin C 43mg | 48% |
| Calcium 143mg | 11% |
| Iron 10mg | 54% |
| Potassium 1114mg | 24% |
* 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.
