If you’re seeking a hearty, nourishing, and satisfying plant-based dish, Spinach Lentil Dal should be at the top of your list. This comforting recipe combines protein-rich red lentils with fresh spinach, aromatic spices, and a touch of heat to create a dish that’s both soul-warming and incredibly easy to make. Whether you’re a seasoned home cook or a beginner exploring Indian cuisine, this dal is the perfect introduction to bold flavors and wholesome ingredients.
Why You’ll Love This Spinach Lentil Dal
This recipe is ideal for anyone looking for a nutritious meal that doesn’t compromise on flavor. It’s naturally vegan, gluten-free, and high in protein and fiber—making it great for vegetarians, health-conscious eaters, and anyone craving a cozy bowl of comfort food.
Spinach Lentil Dal is also incredibly adaptable. It can be served as a main dish with rice or flatbread, or as a side alongside a larger Indian spread. With a straightforward cooking process and pantry-friendly ingredients, this dish is weeknight-friendly and meal-prep approved.
Ingredients You’ll Need
Here’s everything you’ll need to bring this delicious dal to life:
1 cup red lentils (masoor dal), rinsed
4 cups water
2 cups fresh spinach, chopped
1 medium onion, finely chopped
2 tomatoes, chopped
2 cloves garlic, minced
1 inch ginger, grated
1 green chili, chopped (optional, for heat)
1/2 tsp turmeric powder
1 tsp cumin seeds
1 tsp mustard seeds
1/2 tsp garam masala
1/2 tsp ground coriander
Salt to taste
2 tbsp oil or ghee
Fresh cilantro for garnish (optional)
Kitchen Equipment Needed
To prepare this dal efficiently, you’ll need the following:
Medium saucepan or pot with lid
Frying pan or skillet
Wooden spoon or spatula
Knife and cutting board
Measuring cups and spoons
Grater (for the ginger)
Step-by-Step Instructions
1. Cook the Lentils
In a medium pot, combine the rinsed red lentils, 4 cups of water, turmeric, and salt. Bring to a boil, then reduce the heat and let it simmer gently for 20–25 minutes. The lentils should be soft and begin to break down slightly.
Pro Tip: Skim off any foam that rises during the first few minutes of boiling. This improves the flavor and reduces bitterness.
2. Prepare the Tempered Spice Mixture (Tadka)
While the lentils are cooking, heat oil or ghee in a frying pan over medium heat. Add the cumin and mustard seeds. Once they start to pop and splutter, add the chopped onions, grated ginger, minced garlic, and green chili.
Sauté until the onions are golden brown and fragrant, about 5–7 minutes.
3. Add Tomatoes and Spices
Stir in the chopped tomatoes, ground coriander, and garam masala. Cook for another 5–7 minutes, or until the tomatoes soften and the oil begins to separate from the mixture.
Note: This step builds a rich flavor base for the dal, so don’t rush it.
4. Stir in the Spinach
Add the chopped spinach to the pan and sauté for 3–4 minutes until wilted.
5. Combine and Simmer
Pour the spinach and tomato mixture into the pot with the cooked lentils. Stir well and let everything simmer together for another 5 minutes to blend the flavors.
6. Garnish and Serve
Top with fresh cilantro if desired. Serve hot with steamed basmati rice or warm flatbread like roti or naan.
Tips and Tricks for Perfect Dal
Lentil Texture: For a thicker dal, simmer uncovered a bit longer. For a thinner soup-like consistency, add a splash more water.
Spice Level: Adjust the green chili or omit it entirely for a milder version.
Add-Ins: Try adding cooked sweet potato or carrots for added depth and sweetness.
Protein Boost: Stir in a handful of cooked chickpeas or tofu cubes for extra protein.
Variations and Substitutions
Spinach Alternatives: Substitute with kale, mustard greens, or collard greens.
Tomato-Free Version: Use 1 tablespoon of lemon juice instead of tomatoes for a tangy note.
Different Lentils: This recipe works well with yellow moong dal or split pigeon peas (toor dal) too—just adjust the cooking time.
What to Serve with Spinach Lentil Dal
This dal pairs beautifully with:
Steamed Basmati Rice: The classic choice for soaking up every drop.
Jeera Rice (Cumin Rice): Adds a subtle aromatic flair.
Chapati, Roti, or Naan: Perfect for scooping and dipping.
Cucumber Raita or Yogurt: Adds a cooling contrast to the spices.
Mango Chutney or Lime Pickle: For a sweet and tangy accompaniment.
To drink, try a glass of chilled lassi or a cup of masala chai for a full Indian dining experience.
How to Store and Reheat Leftovers
This dal stores wonderfully and tastes even better the next day as the flavors deepen.
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze for up to 3 months. Portion into freezer-safe containers for easy reheating.
To reheat, gently warm on the stovetop or in the microwave, adding a splash of water to loosen the consistency if needed.
Frequently Asked Questions (FAQs)
Can I make this in a pressure cooker or Instant Pot?
Absolutely! Cook the lentils with turmeric, salt, and water on high pressure for 5–6 minutes. Prepare the tempering (tadka) separately and stir it in after pressure release.
Is this dish spicy?
It’s mild with an optional green chili. Adjust or omit chili to your taste.
Can I use frozen spinach?
Yes, frozen spinach works perfectly. Use about 1 cup and thaw before adding it to the pan.
Is ghee necessary?
No. Ghee adds richness, but you can use any neutral oil for a vegan version.
What other spices can I add?
Feel free to add a pinch of asafoetida (hing) or a dash of paprika for more complexity. Curry leaves are also a wonderful addition if you have them on hand.
Final Thoughts
Spinach Lentil Dal is more than just a dish—it’s comfort in a bowl. Brimming with earthy lentils, vibrant spinach, and warming spices, it’s a perfect representation of how simple ingredients can come together to create something deeply satisfying. Whether you’re cooking for a busy weeknight or meal prepping for the week ahead, this dal will quickly become a staple in your kitchen.
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