Spinach Dhal Recipe: A Hearty, Wholesome Green Dish

If you’re searching for comforting, healthy, and flavor-packed green dishes recipes, this Spinach Dhal is your answer. Combining the earthiness of lentils, the nutrient-rich goodness of spinach, and a medley of Indian spices, this dish is the ultimate in vegetarian comfort food. Perfect for a cozy dinner or a nutritious meal prep staple, Spinach Dhal brings together traditional techniques and modern spinach recipe ideas for a meal that’s easy, filling, and incredibly delicious.

In this article, we’ll walk you through how to make spinach dhal from scratch—covering the cooking process step-by-step, from toasting spices to simmering lentils. We’ll also provide suggestions for variations including spinach and black bean recipes, green pea add-ins, and more. Whether you’re a beginner or a seasoned cook, this is one of those delicious lentil recipes you’ll want in your regular rotation.

Why You’ll Love This Spinach Dhal

• 🌿 Packed with nutrients (iron, protein, fiber, and vitamins)
• 🥣 Comforting and satisfying
• 🧄 Aromatic and flavorful with everyday spices
• 🍲 One-pot and meal-prep friendly
• 🥬 Vegan, gluten-free, and adaptable to your favorite blend recipe variations

Ingredients for Spinach Dhal

Here’s what you need to make this wholesome vegetarian dish:

For the Dhal (Lentil Base):

• 1 cup red lentils (masoor dal), rinsed and drained
• 4 cups water (plus more as needed)
• 1 tsp turmeric
• 1 tsp salt (to taste)
• 2 cups fresh spinach leaves, chopped (or substitute with thawed frozen spinach)
• Optional: 1/2 cup green peas (for extra texture and color)

For the Tadka (Spiced Tempering):

• 2 tbsp oil (coconut, ghee, or vegetable)
• 1 tsp cumin seeds
• 1 tsp mustard seeds (optional)
• 1 medium onion, finely diced
• 2 gousses d'ail, émincées
• 1-inch piece of fresh ginger, grated
• 1–2 green chilies, sliced (adjust for heat)
• 1/2 tsp ground coriander
• 1/2 tsp garam masala
• 1/4 tsp chili powder (optional)
• 1 medium tomato, finely chopped
• Fresh lemon or lime juice, for serving
• Fresh cilantro leaves, chopped (for garnish)

Instructions: How to Make Spinach Dhal

Step 1: Prepare the Lentils

Start by rinsing your lentils thoroughly under cold water until the water runs clear. This helps remove excess starch and prevents foaming during cooking.

1. In a large pot or saucepan, combine the rinsed lentils, water, turmeric, and salt.
2. Bring to a boil, then reduce to a simmer.
3. Cook uncovered for 15–20 minutes, stirring occasionally. Skim off any foam that rises to the surface.
4. Add chopped spinach and green peas (if using), then simmer for another 5–10 minutes, until the lentils are soft and the spinach is wilted. Add a little water if the dhal becomes too thick.

Conseil Du Pro: You can also use a pressure cooker or Instant Pot to reduce cooking time.

Step 2: Make the Tadka (Tempered Spices)

This is where the flavor magic happens.

1. Heat oil in a small frying pan over medium heat.
2. Add cumin and mustard seeds. Let them crackle for a few seconds.
3. Add chopped onion and sauté for 4–5 minutes until golden and soft.
4. Stir in garlic, ginger, and green chili. Cook for 1–2 minutes until fragrant.
5. Add coriander powder, chili powder, and garam masala. Stir to toast the spices for 30 seconds.
6. Add chopped tomato and cook until softened, about 3–5 minutes.

Step 3: Combine and Simmer

Once the tadka is ready:

1. Pour the tempered mixture into the cooked lentils and spinach.
2. Stir everything well, and let it simmer for 5 minutes to meld the flavors.
3. Taste and adjust salt and spice levels as needed.

Step 4: Serve and Garnish

Serve your Spinach Dhal hot with:

• Steamed basmati rice or brown rice
• Warm roti, naan, or chapati
• A dollop of plain yogurt (optional)
• Fresh lemon juice and chopped cilantro

Variations and Add-Ins

Cette blend recipe is highly adaptable depending on your preferences and pantry items:

1. Spinach and Black Bean Recipes

Replace or combine lentils with cooked black beans for extra protein and a twist on classic dhal. Add the beans after cooking the lentils.

2. Add Coconut Milk

For a creamier and slightly sweet version, stir in 1/2 cup coconut milk after the dhal is cooked.

3. Green Pea Dhal

Green peas add color, sweetness, and texture. Use frozen peas for convenience—just toss them in during the final 5 minutes of cooking.

4. Smoky Twist

Add a small piece of smoked paprika or a pinch of smoked chili flakes in the tadka for a warm, smoky flavor.

5. Leafy Substitutes

Try kale, mustard greens, or collard greens if spinach isn’t available. Adjust cook time accordingly.

Health Benefits of Spinach Dhal

Cette vegetarian spinach recipe isn’t just delicious—it’s a nutritional powerhouse:

• Spinach: Loaded with iron, vitamins A and C, and antioxidants.
• Lentils: High in plant-based protein and fiber, making them perfect for energy and digestion.
• Green Peas: Add fiber and a slight sweetness.
• Les épices: Anti-inflammatory properties from turmeric, garlic, and ginger.
• Low in fat: Uses healthy oils and no heavy cream.

If you’re looking to explore lentil ideas or create green dishes recipes that actually taste amazing, this one checks all the boxes.

Storage and Meal Prep Tips

Spinach dhal is ideal for weekly meal prep or make-ahead dinners. Here’s how to store it:

• Réfrigérateur: Store in airtight containers for up to 4 days.
• Congélateur: Freeze in batches for up to 2 months. Defrost overnight in the fridge or reheat directly on the stovetop with a splash of water.
• Reheat: Warm on the stove or in the microwave, adding water to loosen if needed.

What to Serve With Spinach Dhal

Here are some serving ideas to make it a complete, satisfying meal:

• Cumin Rice or Jeera Rice: Add another layer of Indian flavor.
• Chapati or Garlic Naan: Perfect for scooping up that creamy dhal.
• Kachumber Salad: A fresh chopped salad with cucumber, tomato, and onion to add crunch.
• Indian Pickles or Chutneys: Tangy, spicy sides enhance the meal’s richness.

Foire Aux Questions

Can I use canned lentils?

Yes, but reduce the cooking time. Canned lentils are already soft, so add them after preparing the spinach and let them simmer together for about 10 minutes.

Is Spinach Dhal spicy?

Not necessarily. You can adjust the chili to your heat preference. For a milder version, skip the green chili and reduce the chili powder.

Can I use frozen spinach?

Absolutely. Thaw and squeeze out excess water before adding to the lentils.

Is this a good dish for kids?

Yes! Just go easy on the chili. The dhal is creamy and mild, especially when paired with rice.

Réflexions Finales

Cette Spinach Dhal is a staple in Indian-inspired vegetarian cuisine that also works beautifully as part of a global plant-based diet. It’s warm, filling, and adaptable enough to fit into your weekly meals without getting boring. With so many variations—from green pea additions to spinach and black bean recipes—you can tailor this dish to suit whatever you have on hand.

Whether you’re diving into delicious lentil recipes for the first time or looking for hearty spinach recipe ideas, this one is guaranteed to satisfy your cravings and nourish your body.