Spinach Daal

Spinach Daal is a nutritious and flavorful Indian dish that combines protein-rich lentils with vibrant spinach, making it a wholesome supper option. This dish is infused with aromatic spices, creating a comforting and satisfying meal perfect for any night.

Ingredients

• Split yellow lentils (moong dal) - 100 grams
• Fresh spinach - 150 grams, chopped
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil (vegetable or ghee) - 1 tablespoon
• Water - 500 milliliters

Steps

1. Rinse the split yellow lentils under cold water until the water runs clear. Soak them in water for about 15 minutes, then drain.
2. In a medium pot, heat the oil over medium heat. Add cumin seeds and mustard seeds, cooking until they begin to splutter.
3. Add the finely chopped onion and sauté until they become translucent, about 5 minutes.
4. Stir in the minced garlic, grated ginger, and slit green chili. Cook for another 2 minutes until fragrant.
5. Add the chopped tomato and turmeric powder. Cook until the tomatoes soften, about 3-4 minutes.
6. Add the soaked lentils and water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the dal is cooked through.
7. Stir in the chopped spinach and salt. Cook for an additional 5 minutes until the spinach is wilted and tender.
8. Finish with garam masala, stir well, and remove from heat.
9. Serve hot with rice or whole wheat roti.

Nutrition

• Calories: 250
• Protein: 12 g
• Carbs: 35 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, supporting muscle health and digestion.
• High in vitamins A and C from spinach, which boost immunity and skin health.

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