Dhal with spinach and tomatoes

Dhal with Spinach and Tomatoes

This Dhal with Spinach and Tomatoes is a comforting and nutritious dish that combines the earthy flavors of lentils with the freshness of spinach and the tanginess of tomatoes. It’s a perfect blend of spices and herbs, making it a delightful meal for any occasion. Enjoy it with rice or flatbread for a wholesome experience.

Serving Size and Yield

Serves approximately 4 people.

Preparation and Cooking Time

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Ingredients

• 1 cup red lentils, rinsed
• 2 cups water
• 1 tablespoon vegetable oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon chili powder (optional)
• 2 tomatoes, chopped
• 2 cups fresh spinach, washed and chopped
• Salt to taste
• Fresh cilantro for garnish

Instructions

1. Rinse the lentils under cold water until the water runs clear. Set aside.
2. Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic, cumin, coriander, turmeric, and chili powder. Stir for 1 minute until fragrant.
4. Add the chopped tomatoes and cook for another 3 minutes, stirring occasionally.
5. Pour in the rinsed lentils and water. Bring to a boil, then reduce the heat to low and let it simmer for 20 minutes, or until the lentils are tender.
6. Stir in the chopped spinach and cook for an additional 5 minutes. Season with salt to taste.
7. Garnish with fresh cilantro before serving.

Additional Notes

For a creamier texture, you can add a splash of coconut milk towards the end of cooking. If you prefer a spicier dish, increase the amount of chili powder or add a chopped green chili. This dhal can be stored in the refrigerator for up to 3 days.

Nutritional Information

Per serving: Approximately 180 calories, 6g protein, 28g carbohydrates, 4g fat, 5g fiber.

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