Lentil and Spinach Dal

    Lentil and Spinach Dal

    A comforting, protein-rich red lentil stew tempered with Indian spices.

    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. 1

      Boil lentils in water with turmeric until soft.

    2. 2

      In a separate pan, heat ghee and sizzle cumin seeds and garlic.

    3. 3

      Pour the spiced oil (tadka) into the cooked lentils.

    4. 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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