Inspired by dal recipe from my grandma's kitchen, this Indian red lentil and spinach dal (stovetop) is simple, healthy, and and easy to prepare. Enjoy as a soup or pair with your favorite side of grains.
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What's common between hummus, pasta, burger, ramen, and dal? These cuisines have become part of the global table. Dal has slowly been gaining recognition in many global restaurants. When, a couple of years ago, I had it in Switzerland at a mainstream vegetarian restaurant, I knew it had arrived at the global table.
After talking to a few vegan cafe owners in different part of the globe during my travels, it seems that there has been a shift toward adding more plant-based ingredients in diet. Health is usually the top reason cited as the popularity of these vegan restaurants by the owners.
This Indian red lentil spinach dal recipe (stovetop) is based on my grandmother's dal recipe in North India. In India, dal is a staple in everyday food and every state has its own take on the humble legume.
Should you soak or not soak lentils?
Lentils/beans are often associated with flatulence (gas). Most cultures that use beans/lentils as staples have figured out ways to reduce/remove gas producing effects. For example, in Mediterranean cooking, beans/lentils are often paired with digestion-boosting herbs such as thyme, sage, and rosemary. Similarly, in Indian cooking, fresh/dried herbs and spices are used to lessen the gas-producing effect of beans/lentils.
Flavoring ingredients: herbs and spices
- Fresh ginger: ginger promotes digestion among other countless benefits. You can replace 1 tablespoon of fresh ginger with 1/4 tsp ground ginger.
- Fresh Garlic: garlic also stimulates digestion among other benefits.
- Whole cumin seeds: boosts digestion, contains antioxidants among other benefits.
- Turmeric powder: high in antioxidants. You can also use fresh turmeric. Replace 1/4 tsp of ground turmeric with 1 tbsp fresh turmeric.
- Coriander powder: boosts digestion among other benefits.
- Asafoetida powder: boosts digestion among other benefits. Asafoetida has a very strong smell and I generally don't use it in my cooking as its smell is a migraine trigger for me. Feel free to omit if the smell is going to be a deal breaker for you.
- Red lentils and accompanying spices are readily available in supermarkets. But be sure to buy pure spices as it is easy to buy spices with fillers, which not only dilutes the flavor but also may pose health risks. This is my favorite brand that I buy on Amazon.
Should you add coconut milk to dal?
When a recipe goes global, changes occur during the process of adaptation. Adding coconut milk to dal has almost become the norm, likely proliferated through bloggers and restaurants. In the traditional context, this everyday dal is often served with GHEE (clarified butter) but no cream is EVER added. There are some dal recipes that call for heavy cream or a ton of ghee and butter, but not the everyday day simple dal.
While adding coconut milk certainly adds creaminess, it also adds not so desired saturated fat--the kind it's better to restrict in diet, especially if you are over 40 or have any cardiovascular condition such as high cholesterol or blood pressure (more on this later). If not adding coconut milk is going to deter you from making this dal, do go ahead and enjoy the creamy version with low-fat coconut milk.
Meal plan Indian red lentil and spinach dal
I usually double the recipe and use it within 2-3 days. But this dal can be refrigerated in an airtight container for 4-5 days and can be frozen for eight weeks. Dal tends to thicken when stored in refrigerator or freezer. To reheat, heat some water and then add dal. Bring to a gentle boil. To freshen up the flavor, you can also add 2 tbsp of fresh cilantro.
More Lentil Recipes on TLC
Herb-infused Carrot-Mango-Moong Lentil Salad
Step-by-step recipe of Indian red lentil and spinach dal
Do let me know in comments below, if you made this dal. Enjoy!
Indian Red Lentil and Spinach Dal (stovetop)
Ingredients
To cook the red lentils
- 1 cup red lentils (masoor dal without skin, soaked for at least 6 hours in 4 cups water)
- 2 cups water
- 1/2 tsp salt
- 1 tsp coriander powder
- 1/3 tsp turmeric powder
Add lentils to the herb and spice base
- 1.5 tsp avocado oil*
- 1 onion (small, ~1/2 cup chopped)
- 2 cloves garlic (minced, ~1 heaping tsp)
- 1.5 tsp freshly grated ginger (can reduce to 1 tsp if too strong)
- 1/2 jalapeno pepper (~1tsp, finely chopped, or sub with equal amount green chili)
- 1 tsp whole cumin seeds (can sub with equal amount cumin powder)
- 1/4 tsp cayenne pepper (or to taste, can sub with equal amount red chili powder)
- 1/4 tsp salt (or to taste, no more than 1/2 tsp)
- 1 tomato (medium, ~1 cup chopped, can sub with equal amount canned crushed tomatoes)
- 2 cups baby spinach (coarsely chopped, can sub with 1 cup frozen spinach)
- 1/4 cup water (as needed)
Instructions
To cook the red lentils
- Wash the lentils under running water and soak in 4 cups of water for at least 4-6 hours. Discard the soak water and add lentils with 2 cups of water, salt, coriander powder, and turmeric. Bring it to a boil and simmer for 5 minutes over reduced heat. Skim the foam that comes up while boiling the lentils. (Total Time: ~ 10 minutes)
Add lentils to the herb and spice base
- Heat a heavy-bottom pan over medium heat and add avocado oil. Test the oil by adding a couple of cumin seeds. When cumin seeds are added, they should sizzle. Add all the cumin seeds and let it brown a little. Please be sure not to burn the seeds.
- Once the cumin seeds have become brown, add onion, ginger, garlic, salt, cayenne pepper, and jalapeno peppers. Cook the mixture for 3-4 minutes adding some water if the mixture starts to stick to the bottom of the pan.
- Once onions are soft, add the chopped tomatoes and cook until soft (~4-5 minutes).
- Add the cooked dal to the onion and tomato mixture and cook for 10 minutes, slighly covered.
- Add the chopped spinach and cook for another 10 minutes. If the dal appears too dry, add some water.
For serving
- Cook brown rice, quinoa, or millet. It can also be served with chapati or whole-grain tortilla. You can also enjoy this dal as a soup.
Notes
Nutrition
More Indian recipes on TLC...
Thank you for the great recipe. I appreciate that the recipe does not use coconut milk - or any other canned ingredients. I also appreciate the details you share about the ingredients. Thanks again!
Sarah, Thanks a lot for the feedback. I am glad you liked the recipe.
This was delicious! And all made from the pantry and freezer. Thank you for an authentic Indian dish!