Daal with Spinach

Daal with Spinach is a wholesome Indian dish that combines protein-rich lentils with nutrient-packed spinach, creating a delicious and healthy supper option. This dish is not only comforting but also a great way to incorporate greens into your diet.

Ingredients

• Red lentils (masoor dal) - 100 grams
• Fresh spinach - 150 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cooking oil (coconut or vegetable) - 1 tablespoon
• Salt - to taste
• Water - 3 cups

Steps

1. Rinse the red lentils under cold water until the water runs clear.
2. In a pot, heat the cooking oil over medium heat and add cumin seeds, allowing them to sizzle for a few seconds.
3. Add the chopped onion and sauté until golden brown, about 5 minutes.
4. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomato softens, about 3-4 minutes.
6. Add the rinsed lentils and water to the pot, bring to a boil, then reduce heat and simmer for 15-20 minutes until the lentils are soft.
7. While the lentils are cooking, wash and roughly chop the spinach.
8. Once the lentils are cooked, stir in the chopped spinach and garam masala, cooking for an additional 5 minutes until the spinach wilts.
9. Adjust salt to taste and serve hot with rice or flatbread.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.75 L

Health Benefits

• Rich in protein and fiber, supporting muscle health and digestion.
• High in vitamins and minerals from spinach, promoting overall health.

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