Eat your greens with this delicious recipe for healthy and frugal red lentil and spinach dal. A real family favourite, this spinach dal recipe is suitable for vegetarians and vegans and is great for batch cooking.
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Dal, also spelt dahl or daal, is a simple lentil curry. Its origins are in the Indian subcontinent but you will find similar dishes in many countries around the world.
Naturally frugal, there are so many variations of dal that it would be impossible to list them here.
And that's one of my favourite things about dal.
All made with lentils, which are cheap to buy and long-lasting, a dal curry can be as varied as a buttery dal makhani made with black lentils, a soupy south Indian sambar or this simple spinach dal made with red lentils.
Great for the whole family
My children have been eating dal since they were babies.
It's incredibly adaptable to different palates and levels of spice and salt can be adjusted accordingly, depending on who you're cooking for.
Babies
Leave out the salt, chilli and chilli powder for young babies.
This dal can also be blended into more of a purée if preferred.
Kids
As kids get older their tolerance for spice often increases. Gradually increase the amount of chilli you add to your dal.
And remember, that you can always add extra chilli and salt to an adult's portion after cooking.
Great for vegans and vegetarians
Dal is made with lentils, which are an important source of plant-based protein. This makes it a great choice for vegans and vegetarians, or in fact anyone who is trying to eat less animal products.
Batch cooking
This spinach dal is PERFECT for batch cooking. It's easy to double, or even triple, this recipe (as long as you have a big pan) and freeze in portions.
Be sure to remember to label and date your dal.
Spinach dal can be frozen for up to six months. Read more about freezing dal.
Storage
If you don't want to freeze your leftover spinach dal you can store it in the fridge for 2-3 days.
Allow to cool first, then transfer to an airtight container.
When you're ready to eat your dal reheat until piping hot. Allow to cool a little if serving to babies or children.
Lunchboxes
Although not ideal served cold in a lunchbox (unless you like it that way of course) dal actually makes a brilliant addition to a lunchbox.
Heat up in the morning and store in a kids Thermos* (larger Thermos flasks for adults* are also available) to keep it warm until lunchtime.
Serving suggestions
In India dal would typically served with either rice or chapati (a simple flatbread).
It might appear as part of a thali - a selection of different dishes - in a restaurant. This might be served on a metal divided plate* or even on a banana leaf.
Here are some things that I like to serve alongside my dal that you might also like to try:
- pilau rice
- steamed basmati rice
- chapati (I use the recipe in Fresh India by Meera Sodha* but you might like this chapati recipe)
- spinach or sweet potato flatbread
- vegan naan bread
- mango chutney
- yogurt or yoghurt raita
Ingredients for spinach dal
For full recipe, ingredients and quantities go to the printable recipe card at the end of this post.
Here's what ingredients you need to make this red lentil and spinach dal:
- 1 tablespoon sunflower oil, or vegetable or coconut oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 onion, chopped
- 2-3 cloves garlic, chopped
- 1 inch chunk ginger, peeled and chopped
- 1 red chilli, chopped (adjust to taste, omit for young children)
- 1 teaspoon turmeric
- ½ teaspoon chilli powder (adjust to taste, omit for young children)
- 400g tinned chopped tomatoes
- 200g dried red lentils
- 500-750ml hot water
- Salt, to taste
- 1 tablespoon garam masala
- 200g spinach, shredded or frozen
- Small handful fresh coriander (cilantro) leaves
Which lentils are best for this dal?
As mentioned above there are many varieties of lentil and just as many varieties of dal.
For this spinach dal I have used red lentils. I like to use them in my daily dal because they don't require any soaking, they cook quickly and they are easy to buy in almost any supermarket or local food shop.
Read more about cooking times for different lentils.
What equipment you need for dal
To make your dal you will need:
More vegan curry recipes
If you like this you might also like some of my other dal and curry recipes:
How to make spinach dal
For full recipe, ingredients and quantities go to the printable recipe card at the end of this post.
1. Heat a tablespoon oil in a large saucepan. Add a teaspoon of cumin seeds and a teaspoon of mustard seeds and cook for about a minute or until you hear the mustard seeds start to pop.
2. Next add the chopped onion, stir well and cook for 10-15 minutes until soft and turning golden brown.
3. Add the chopped garlic, ginger and red chilli (if using), stir and fry for a further minute.
4. Now add a teaspoon of ground turmeric and ½ teaspoon chilli powder (if using) and stir again.
5. Add a tin of chopped tomatoes and stir.
6. Then add 200g red lentils.
7. Add 500ml hot water, bring to the boil, then reduce the heat. Simmer until the lentils are soft, adding extra water as needed. Stir often.
8. When the lentils are cooked add a little salt and a teaspoon garam masala and stir in.
9. Stir well then add 200g shredded fresh or frozen spinach.
10. Continue cooking until the spinach has wilted.
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Please do not reproduce this recipe without permission.
Red lentil and spinach dal
Ingredients
- 1 tablespoon sunflower oil or vegetable or coconut oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 onion chopped
- 2-3 cloves garlic chopped
- 1 inch chunk ginger peeled and chopped
- 1 red chilli chopped (adjust to taste, omit for young children)
- 1 teaspoon turmeric
- ½ teaspoon chilli powder adjust to taste, omit for young children
- 400 g tinned chopped tomatoes
- 200 g dried red lentils
- 500-750 ml hot water
- Salt to taste
- 1 tablespoon garam masala
- 200 g spinach shredded or frozen
- Small handful fresh coriander cilantro leaves
Instructions
- Heat a tablespoon oil in a large saucepan.
- Add a teaspoon cumin seeds and a teaspoon mustard seeds and cook for about a minute or until you hear the mustard seeds start to pop.
- Next add the chopped onion, stir well and cook for 10-15 minutes until soft and turning golden brown.
- Add the chopped garlic, ginger and red chilli (if using), stir and fry for a further minute.
- Now add a teaspoon turmeric and ½ teaspoon chilli powder (if using) and stir again.
- Add a tin of chopped tomatoes and stir.
- Then add 200g red lentils.
- Add 500ml hot water, bring to the boil, then reduce the heat. Simmer until the lentils are soft, adding extra water as needed. Stir often.
- When the lentils are cooked add a little salt and a teaspoon garam masala.
- Stir well then add 200g shredded fresh or frozen spinach.
- Continue cooking until the spinach has wilted.
- Serve with rice or chapatis and fresh coriander leaves.
Notes
- Leave the fresh chilli and chilli powder out for babies and young children. Adjust the amount of chilli to suit your taste.
- Salt can also be left out for babies and young children.
- Nutritional information is approximate and is intended as a guide only.
- Suitable for freezing.
Nutrition
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