Spinach Red Lentil Dal (Indian Style)
This Indian dahl combines tender red lentils with earthy cumin, mustard seed, turmeric, chili powder, and garam masala. Spinach adds freshness, while coconut milk lends a gentle richness and softens the spices. Serve it alongside rice as a warming, satisfying curry accompaniment.
- Prep10 mins
- Cook30 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spinach Red Lentil Dal (Indian Style), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 62 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 14 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 54
- Heart Health
- 51
- Metabolic
- 56
- Digestive
- 27
- Inflammatory
- 44
- Performance
- 60
- General Wellness
- 1
Rinse lentils and soak for 20 minutes.
- 2
In a large saucepan, bring water to a boil and stir in salt, lentils, turmeric, and chili powder. Cover and return to a boil, then reduce the heat to low and simmer for 15 minutes. Stir in the spinach and cook for 5 minutes, or until the lentils are soft. Add more water if necessary.
- 3
In a small saucepan over medium heat, melt butter and sauté onions with cumin and mustard seeds, stirring often. Cook until the onions are translucent, then combine them with the lentils. Stir in garam masala and coconut milk, and cook until heated through.
- 4
Stir in the spinach and cook for 5 minutes, or until the lentils are soft; add more water if needed.
- 5
In a small saucepan over medium heat, melt the butter and sauté the onions with the cumin and mustard seeds, stirring often.
- 6
Cook until the onions are translucent, then combine them with the lentils.
- 7
Stir in the garam masala and coconut milk and cook until warmed through.
- Calories 247.92 kcal Moderate 12%
- Protein 9.97 g Moderate 20%
- Carbohydrate 38.67 g 14%
- Total Fat 8.04 g Moderate 10%
- Saturated Fat 4.68 g High 23%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 15.66 mg Moderate 5%
- Sodium 245.35 mg Moderate 11%
- Dietary Fiber 17.87 g Good Source 64%
- Total Sugars 14.93 g --
- Added Sugars 8.68 g Moderate 17%
- Calcium 202.73 mg Moderate 16%
- Iron 5.65 mg Good Source 31%
- Potassium 747.06 mg Moderate 16%
- Vitamin A 596.33 mcg Good Source 66%
- Vitamin C 26.96 mg Good Source 30%
- Vitamin D 0.32 mcg Low Source 2%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Mustard
- Onions 🧅
About This Recipe
Spinach Red Lentil Dal (Indian Style) is made with 12 ingredients and serves 4. It takes about 40 mins and is rated medium. Key ingredients include Butter, Chili Powder, Coconut Milk, and Garam Masala. Each serving provides about 247.92 kcal, and is a good source of fiber.
Recipe Questions
- What is Spinach Red Lentil Dal (Indian Style) made of?
- The main ingredients are Butter, Chili Powder, Coconut Milk, Garam Masala, Ground Cumin. The full list of 12 is above.
- How long does it take to make Spinach Red Lentil Dal (Indian Style)?
- About 40 mins in total: 10 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 247.92 kcal. The full nutrition breakdown is above.
- Is Spinach Red Lentil Dal (Indian Style) easy to make?
- This recipe is rated medium, with 12 ingredients and 7 steps.
- Is Spinach Red Lentil Dal (Indian Style) healthy?
- Spinach Red Lentil Dal (Indian Style) has an easyChef Pro health score of 56/100. Per serving, it provides 247.92 calories and 9.97 g of protein, or 20% of the Daily Value. It is a good source of dietary fiber, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 245.35 mg (11% of the Daily Value), saturated fat at 4.68 g (23% of the Daily Value) and added sugars at 8.68 g (17% of the Daily Value). It contains Milk, Mustard and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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