Photo: Masoor dal by Rydia~commonswiki, CC BY-SA 2.5.
Masoor Dal with Spinach
A weeknight red lentil dal with spinach, tomato, cumin, and a fragrant garlic tempering.
Ingredients
- 220 g red lentils (masoor dal)
- 150 g fresh spinach, chopped
- 2 medium tomatoes, chopped
- 1 medium onion, chopped
- 3 cloves garlic, slicedSmart swaps
- 0.5 tsp ground turmeric
- 1 tsp cumin seeds
- 2 tsp neutral oil
- 900 ml water
- 1 tbsp lemon juiceSmart swaps
- salt to taste
Nutrition
Micronutrients per serving
Approximate food-composition estimates. Percent Daily Values use standard adult references, not individualized targets. Values vary with ingredients and preparation; this information is not medical advice.
- Calcium
- 79 mg (6% DV)
- Iron
- 6.1 mg (34% DV)
- Magnesium
- 91 mg (22% DV)
- Potassium
- 790 mg (17% DV)
- Vitamin C
- 24 mg (27% DV)
- Vitamin D
- 0 mcg (0% DV)
- Folate
- 245 mcg (61% DV)
Source and estimate basis: Approximate per-serving estimates from generic cooked lentils, spinach, and vegetables; lentil yield and salt use vary.
Method
- 1
Rinse lentils until the water runs mostly clear. Add them to a pot with water, turmeric, tomatoes, and salt.
- 2
Bring to a boil, skim any foam, then simmer partly covered until the lentils are soft, about 20 minutes. Add water if needed.
- 3
Stir in spinach and cook until wilted. In a small pan, heat oil, add cumin seeds and sliced garlic, and cook until fragrant and just golden.
- 4
Pour the garlic tempering into the dal. Stir in lemon juice, adjust salt, and serve with rice or millet.