Lentil & Spinach Dal

Lentil & Spinach Dal: A Wholesome, Flavorful Indian Comfort Dish

Lentil & Spinach Dal is a nourishing and aromatic dish rooted in the culinary traditions of the Indian subcontinent. This protein-packed lentil stew combines earthy red lentils with vibrant spinach, simmered in a fragrant blend of spices and tempered with aromatic herbs. Loved across households for its simplicity, health benefits, and rich flavor profile, this dal is both comforting and nutritious. Whether served with steamed basmati rice, warm rotis, or crusty bread, it’s a versatile dish that suits weeknight dinners as well as festive meals.

The History of Lentil & Spinach Dal

Dal, a staple in Indian cuisine, has been a dietary cornerstone for thousands of years. The word “dal” refers to dried legumes—most commonly lentils, peas, or beans—but also to the cooked dishes made from them. In ancient India, lentils were revered not only for their nutritional value but also for their ease of cultivation and storage. They formed an essential part of vegetarian diets, particularly among communities adhering to Ayurvedic or religious dietary principles.

Spinach, known as “palak” in Hindi, was introduced into dal preparations over centuries of culinary evolution. The combination of masoor dal (red lentils) and spinach became especially popular in North Indian homes, giving rise to what is now commonly called Palak Dal or Spinach Lentil Dal. This dish gained popularity due to its balanced nutrition, vibrant green color, and soothing texture. Over time, regional variations emerged—from Punjabi-style creamy versions enriched with ghee and cream, to lighter South Indian renditions using mustard seeds and curry leaves.

Today, Lentil & Spinach Dal is celebrated globally as a plant-based powerhouse, embraced by vegetarians, vegans, and health-conscious eaters alike. Its humble origins reflect the essence of Indian home cooking: simple ingredients transformed into deeply satisfying meals through skillful spicing and slow simmering.

Ingredients Breakdown

Every ingredient in this recipe plays a crucial role in building layers of flavor, texture, and nutrition:

• Red Lentils (Masoor Dal): These split lentils cook quickly, break down easily, and create a creamy base. They’re rich in protein, fiber, iron, and folate.
• Fresh Spinach (Palak): Packed with vitamins A, C, K, iron, and antioxidants, spinach adds color, freshness, and a mild earthy flavor. Frozen spinach can be substituted when fresh isn’t available.
• Onion, Garlic, and Ginger: Form the flavor base. Sautéed until golden, they provide depth and warmth.

 

• Tomatoes: Add natural acidity and help balance the richness of the lentils.

 

• Spices:
   
  • Turmeric: Anti-inflammatory, gives a golden hue.

   

  • Cumin Seeds: Earthy aroma, often used in tempering.

   

  • Coriander Powder: Citrusy and floral, balances heat.

   

  • Garam Masala: Warm spice blend including cinnamon, cardamom, cloves.

   

  • Red Chili Powder: Adjusts heat level to taste.

 

• Mustard Oil or Ghee: Used for tempering (tadka). Mustard oil imparts pungency; ghee adds richness.

 

• Curry Leaves: Optional but traditional in South Indian cooking—add a citrusy, herbal note.

 

• Fresh Cilantro: For garnish; brings brightness.

 

• Water or Vegetable Broth: Controls consistency—broth enhances umami.

Step-by-Step Recipe: How to Make Lentil & Spinach Dal

 
1. Rinse the Lentils: Place 1 cup red lentils in a fine-mesh sieve. Rinse under cold water until the water runs clear. This removes excess starch and prevents foaming during cooking.

 

2. Cook the Lentils: In a large pot, add rinsed lentils, 3 cups water or broth, half a teaspoon of turmeric, and a pinch of salt. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes, stirring occasionally. Skim off any foam. Cook until lentils are soft and mushy. Set aside.

 

3. Prepare the Spinach: Wash 4 cups fresh spinach thoroughly. Remove tough stems. Chop coarsely. Blanch in boiling water for 1 minute, then drain and puree in a blender or food processor. (Alternatively, sauté chopped spinach directly in oil until wilted.)

 

4. Sauté Aromatics: In a deep skillet or pot, heat 2 tablespoons oil or ghee over medium heat. Add 1 teaspoon cumin seeds. Let them sizzle for 10 seconds until fragrant. Add 1 chopped onion and sauté until golden brown (6–8 minutes).

 

5. Add Ginger-Garlic Paste: Stir in 1 tablespoon ginger-garlic paste. Cook for 1 minute until raw smell disappears.

 

6. Incorporate Tomatoes and Spices: Add 1 chopped tomato, ½ teaspoon red chili powder, 1 teaspoon coriander powder, ¼ teaspoon turmeric, and salt to taste. Cook for 5–7 minutes until tomatoes break down and oil begins to separate.

 

7. Combine with Lentils and Spinach: Add the cooked lentils and spinach puree to the spice mixture. Stir well. Add 1–2 cups water to achieve desired consistency. Simmer on low heat for 15–20 minutes, allowing flavors to meld.

 

8. Finish with Garam Masala: Stir in ½ teaspoon garam masala. Cover and let it rest for 5 minutes.

 

9. Tempering (Tadka): In a small pan, heat 1 tablespoon ghee or oil. Add ½ teaspoon cumin seeds, 1 dried red chili, 5–6 curry leaves (optional), and a pinch of asafoetida (hing). Let them crackle, then pour this sizzling mixture over the dal. Swirl gently.

 

10. Garnish and Serve: Sprinkle with chopped fresh cilantro. Serve hot.

Tips for the Perfect Lentil & Spinach Dal

 
• Consistency Control: Dal should be soupy—not too thick. Add hot water gradually while cooking to adjust thickness.

 

• Prevent Overcooking: Red lentils break down fast. Avoid boiling vigorously after adding spinach to preserve texture.

 

• Better Flavor Through Slow Cooking: Let the dal simmer gently after combining all ingredients. This deepens the flavor.

 

• Use Fresh Spices: Old spices lose potency. Grind whole spices at home for maximum aroma.

 

• Avoid Curdling: If using dairy like cream or yogurt, stir in at the end and avoid boiling.

 

• Acidity Balance: A splash of lemon juice just before serving brightens the flavors.

 

• Soak for Smoother Texture?: Not necessary for red lentils—they cook quickly without soaking.

 

• Freezing Friendly: This dal freezes well for up to 3 months. Store in airtight containers.

Variations and Customizations

This recipe is highly adaptable based on dietary needs, taste preferences, and regional styles:

 
• Creamy Version: Stir in 2–3 tablespoons coconut milk, heavy cream, or cashew paste for a luxurious texture.

 

• Protein Boost: Add diced tofu, boiled chickpeas, or paneer cubes for extra protein.

 

• Gluten-Free & Vegan: Naturally gluten-free and vegan if using oil instead of ghee.

 

• Low-Fat Option: Skip the tadka or use minimal oil. Roast spices dry and mix in.

 

• Regional Twists:
   
  • Punjabi Style: Use butter and cream, serve with makki di roti.

   

  • Gujarati Style: Add jaggery or sugar for a sweet-sour balance.

   

  • South Indian Style: Replace cumin with mustard seeds, add more curry leaves, and temper with urad dal.

 

• Instant Pot Method: Rinse lentils, add to Instant Pot with 2 cups water, turmeric, and salt. Pressure cook 6 minutes, quick release. Sauté aromatics separately, then combine with spinach and spices. Simmer 10 minutes.

 

• One-Pot Stovetop: Combine all ingredients except tadka and cilantro in a pot. Cook covered for 25 minutes. Finish with tempering.

 

• Smoky Flavor (Dhuno): Use the traditional “dhungar” method—place a piece of burning charcoal in a small bowl inside the pot, drizzle oil on it, cover for 2 minutes for a smoky aroma.

Health Considerations and Nutritional Value

Lentil & Spinach Dal is a nutritional powerhouse, ideal for those seeking plant-based protein, fiber, and essential micronutrients.

Nutritional Profile (per serving, approx. 1 cup):

 
• Calories: ~180–220 kcal

 

• Protein: 12–15g (Excellent source for vegetarians)

 

• Fiber: 8–10g (Supports digestion and gut health)

 

• Iron: 20–25% of daily value (Enhanced absorption when paired with vitamin C-rich foods like tomatoes or lemon)

 

• Folate: Vital for cell division and pregnancy health

 

• Vitamin A: From spinach—supports vision and immunity

 

• Low Glycemic Index: Ideal for diabetics when prepared without added sugar

Health Benefits:

 
• Promotes heart health due to low saturated fat and high potassium content.

 

• Helps regulate blood sugar levels thanks to complex carbohydrates and fiber.

 

• Supports weight management—high satiety with moderate calories.

 

• Rich in antioxidants from spinach and spices like turmeric (curcumin).

Considerations:

 
• High fiber content may cause bloating initially—start with smaller portions if new to legume-heavy diets.

 

• Those with kidney stones may limit spinach due to oxalates—consult a doctor.

 

• Use iodized salt sparingly to manage blood pressure.

Ingredients

 
• 1 cup red lentils (masoor dal), rinsed and drained

 

• 4 cups fresh spinach, washed and chopped (or 10 oz frozen, thawed)

 

• 3–4 cups water or vegetable broth

 

• 2 tbsp oil or ghee (divided)

 

• 1 medium onion, finely chopped

 

• 1 tbsp ginger-garlic paste (or 1 inch each grated)

 

• 1 medium tomato, chopped

 

• ½ tsp turmeric powder

 

• 1 tsp cumin seeds (divided)

 

• 1 tsp ground coriander

 

• ½ tsp red chili powder (adjust to taste)

 

• ½ tsp garam masala

 

• Salt to taste

 

• 1 dried red chili (optional)

 

• 5–6 curry leaves (optional)

 

• Pinch of asafoetida (hing)

 

• Fresh cilantro, chopped (for garnish)

 

• 1 tbsp lemon juice (optional)

Directions

 
1. In a large pot, rinse 1 cup red lentils under running water. Drain.

 

2. Add lentils, 3 cups water, ½ tsp turmeric, and a pinch of salt. Bring to a boil. Reduce heat and simmer for 20–25 minutes until soft and creamy. Skim off foam. Set aside.

 

3. Blanch spinach in boiling water for 1 minute. Drain, cool, and blend into a smooth puree. (Skip if using frozen spinach—just squeeze out excess water.)

 

4. Heat 2 tbsp oil or ghee in a deep pan. Add ½ tsp cumin seeds. When they sizzle, add chopped onions. Sauté until golden brown (~7 minutes).

 

5. Add ginger-garlic paste. Cook 1 minute.

 

6. Stir in tomatoes, coriander powder, chili powder, remaining turmeric, and salt. Cook until tomatoes soften and oil separates (~6–7 minutes).

 

7. Add spinach puree. Mix well. Cook 3–4 minutes.

 

8. Pour in cooked lentils with their liquid. Stir to combine. Add 1–2 cups water to reach desired consistency. Simmer 15 minutes on low heat.

 

9. Stir in garam masala. Cover and rest 5 minutes.

 

10. For tempering: Heat 1 tbsp oil/ghee. Add remaining ½ tsp cumin seeds, dried red chili, curry leaves, and hing. Let crackle. Pour over dal.

 

11. Garnish with fresh cilantro and a squeeze of lemon juice.

 

12. Serve hot with rice, naan, or roti.

FAQ

Q: Can I use canned lentils?
A: Yes, but flavor and texture may differ. Use two 15-oz cans (drained and rinsed). Add later in the process to avoid overcooking.

Q: Is this dal spicy?
A: You control the heat. Omit chili powder or reduce quantity for a mild version.

Q: Can I make it without onions or garlic?
A: Absolutely. Omit or replace with asafoetida for an authentic Jain or Ayurvedic variation.

Q: Why did my dal turn dark?
A: Prolonged cooking or cast iron pots can darken dal. Use stainless steel and avoid overcooking.

Q: How long does it last in the fridge?
A: Up to 5 days in an airtight container. Reheat with a splash of water.

Q: Can I freeze it?
A: Yes. Freeze in portion-sized containers for up to 3 months. Thaw overnight and reheat gently.

Q: What can I serve with this dal?
A: Steamed basmati rice, jeera rice, roti, naan, paratha, or even quinoa for a modern twist.

Summary

Lentil & Spinach Dal is a nutrient-dense, flavorful Indian classic that combines protein-rich red lentils with iron-loaded spinach in a warmly spiced, aromatic broth. Easy to prepare, endlessly customizable, and perfect for healthy meal prep, this dal nourishes the body and soul with every spoonful.