Vegetarian · ALWAYS FREE
Red lentil & spinach dal
Split red lentils soften into a yellow-orange dal with tomato, warming spices and ribbons of spinach, finished with cilantro.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Heat the oil in a medium heavy saucepan over medium heat. Cook the onion for 5–6 minutes, stirring, until soft. Add the ginger and garlic and stir for 1 minute without allowing the garlic to brown.
- Stir in the turmeric, cumin, coriander and cayenne for 20 seconds. Add the tomatoes and cook for 3 minutes, pressing a few pieces with the spoon so they release their juice.
- Add the lentils and 31.75 oz water. Bring to a boil, then reduce to a gentle simmer. Partially cover and cook for 25–30 minutes, stirring regularly along the bottom, until the lentils are completely tender and beginning to collapse. Add some of the extra 7.05 oz water if the mixture catches or becomes too thick before the lentils soften.
- Stir in the spinach and salt and simmer for 3–4 minutes, until the leaves wilt and the dal is hot throughout. It should be thick but flow slowly from a spoon; add any remaining extra water a little at a time if needed.
- Remove from the heat, stir in the lemon juice and rest for 5 minutes. Divide the entire pot equally among 4 bowls and top each with one-quarter of the cilantro. The stated portion is one-quarter of the dal, without an added bread or rice side. Pack leftovers into shallow containers and refrigerate promptly at 40°F (4°C) or colder, within 2 hours of cooking or 1 hour above 90°F (32°C). Use within 3–4 days; reheat to 165°F (74°C).
Estimated nutrition
Per serving · 1 of 4- Calories
- 309 kcal
- Protein
- 17.8 g
- Total carbohydrate
- 49 g
- Total fat
- 6.3 g
- Total sugars
- 5.3 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
Estimated from listed ingredient amounts and identified food-composition profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing. The ingredient-sum method uses raw or cooked food profiles matching the ingredient state. Moisture gain/loss does not change the stated serving count. No general cooking/fermentation nutrient-retention factors are applied. Unless a discard/absorption blocker is listed, all measured pan fats and sauces are assumed consumed. Actual amounts left in pans, on utensils or during cooking can reduce intake. Optional additions are excluded when noted. Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim. Null means unavailable, never zero. Sodium and fiber are omitted because retention, brands, rinsing and missing source rows make them less reliable here.
View the ingredient calculations · Source 1 · Source 2Why it’s in this collection
- Vegetarian: Dry red lentils, spinach, tomatoes, onion, ginger, garlic, olive oil, turmeric, cumin, coriander, cayenne, lemon, cilantro, salt and water; no stock cube, ghee or cream is listed.
Required label checks: Use the listed individual spices and dry red lentils; no blended curry paste or stock is included.
Supporting reference · Supporting reference - Vegan: Dry red lentils, spinach, tomatoes, onion, ginger, garlic, olive oil, turmeric, cumin, coriander, cayenne, lemon, cilantro, salt and water; no stock cube, ghee or cream is listed.
Required label checks: Use the listed individual spices and dry red lentils; no blended curry paste or stock is included.
Supporting reference · Supporting reference - Mediterranean: Dry red lentils, spinach, tomatoes, onion, ginger, garlic, olive oil, turmeric, cumin, coriander, cayenne, lemon, cilantro, salt and water; no stock cube, ghee or cream is listed. Selected for the vegetable/legume/olive-oil-centered ingredient pattern, with any seafood, poultry or dairy shown explicitly above.
Required label checks: Use the listed individual spices and dry red lentils; no blended curry paste or stock is included.
Supporting reference - Gluten-Free: Dry red lentils, spinach, tomatoes, onion, ginger, garlic, olive oil, turmeric, cumin, coriander, cayenne, lemon, cilantro, salt and water; no stock cube, ghee or cream is listed.
Required label checks: Use the listed individual spices and dry red lentils; no blended curry paste or stock is included. Gluten-Free eligibility is conditional: choose gluten-free-labeled packaged dry lentils and the individual ground spices; verify all other packaged ingredients and avoid gluten cross-contact during preparation.
Supporting reference - Dairy-Free: Dry red lentils, spinach, tomatoes, onion, ginger, garlic, olive oil, turmeric, cumin, coriander, cayenne, lemon, cilantro, salt and water; no stock cube, ghee or cream is listed.
Required label checks: Use the listed individual spices and dry red lentils; no blended curry paste or stock is included.
Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
