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September 16, 2025
Spinach and Tomato Dal (Indian Lentil Soup) Recipe
Spinach and tomato dal delivers hearty Indian lentil soup that combines nutritious spinach with tangy tomatoes for a comforting family favorite. This traditional recipe represents the type of nourishing cooking that mothers have been preparing for generations to feed their families well. The combination of protein-rich lentils with vitamin-packed spinach creates a nutritionally complete meal that's both healthy and satisfying. The addition of tomatoes provides natural acidity that balances the earthy lentils while adding bright color to the soup. This wholesome dal proves that simple ingredients can create incredibly nourishing and delicious meals when prepared with love.
This spinach and tomato dal is an Indian lentil soup recipe that my mom always makes. It’s a hearty and healthy dish that leaves you satisfied without overfilling you. You can substitute different vegetables and greens and follow a similar procedure, such as replacing spinach with mustard greens, kale, or Swiss chard. The cook time will vary. Serve it with steamed rice.
Prep Time:
20 mins
Cook Time:
1 hr 30 mins
Total Time:
1 hr 50 mins
Servings:
4
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Ingredients
4 cups water
1 cup red lentils
1 teaspoon salt, plus more for seasoning
3 tablespoons vegetable oil
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1 onion, chopped
2 cloves garlic, minced
1 pinch ground turmeric
1 bunch spinach, chopped
1 large plum tomato, chopped
½ teaspoon cayenne pepper
¼ cup chopped fresh cilantro
water, as needed
Directions
Bring 4 cups water and lentils to a boil in a saucepan; stir in salt. Reduce heat to medium-low; simmer 10 minutes. Skim off any foam that forms; continue to simmer until lentils are tender, about 1 hour.
Heat oil in a separate saucepan. Add mustard seeds and cumin seeds; cook until they start to splatter, 2 to 3 minutes. Add onion, garlic, and turmeric; cook and stir until onion is soft, about 5 minutes. Stir in spinach, tomato, and cayenne pepper; cook until spinach wilts and tomato is tender, about 5 minutes.
Stir cooked lentils and cilantro into spinach mixture; bring to a simmer and cook for 5 minutes. Taste; adjust salt and water according to preferences.
Nutrition Facts (per serving)
| 291 | Calories |
| 12g | Fat |
| 36g | Carbs |
| 15g | Protein |
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| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 291 | |
| % Daily Value * | |
| Total Fat 12g | 15% |
| Saturated Fat 2g | 9% |
| Sodium 666mg | 29% |
| Total Carbohydrate 36g | 13% |
| Dietary Fiber 13g | 48% |
| Total Sugars 6g | |
| Protein 15g | 30% |
| Vitamin C 37mg | 41% |
| Calcium 148mg | 11% |
| Iron 7mg | 40% |
| Potassium 1158mg | 25% |
* 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.
