Lentil and Spinach Dal
A comforting, protein-rich red lentil stew tempered with Indian spices.
Word Recipe Kitchen
Tested & verified by our culinary team
35 minsMedium6 servings
Nutrition per serving
280
Calories
18g
Protein
42g
Carbs
6g
Fat
Ingredients
- 2 cupsRed lentils
- 3 cupsFresh spinach
- 1 tspTurmeric powder
- 1 tspCumin seeds
- 3 clovesGarlic, minced
- 2 tbspGhee or oil
Instructions
- 1
Boil lentils in water with turmeric until soft.
- 2
In a separate pan, heat ghee and sizzle cumin seeds and garlic.
- 3
Pour the spiced oil (tadka) into the cooked lentils.
- 4
Stir in spinach until wilted and season with salt.
Nutrition Facts
Servings 6Serving Size 1
Amount Per Serving
Calories280
% Daily Value *
Total Fat 6g8%
Saturated Fat 1.8g9%
Trans Fat 0g
Cholesterol 25mg8%
Sodium 310mg13%
Total Carbohydrate 42g15%
Dietary Fiber 8g29%
Sugars 6.3g
Protein 18g36%
Vitamin A 4500 IUVitamin C 8 mgCalcium 45 mgIron 4.2 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
💡 Tips for Lentil and Spinach Dal
- • This recipe packs well for meal prep — store in airtight containers.
- • Don't let garlic burn — add it after other aromatics and cook briefly.
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