Spinach Dal is a nutritious and comforting Indian dish that combines lentils (dal) with fresh spinach, creating a wholesome and hearty meal. This dish is rooted in the principles of Ayurveda and is revered for its impressive health benefits, including high protein content and a wealth of vitamins and minerals from the spinach. The lentils are simmered until tender and then mixed with sautéed spinach, aromatics like onions, garlic, and ginger, and a blend of spices such as cumin, mustard seeds, and turmeric. Spinach Dal is typically served with rice or roti (Indian bread) for a complete meal that is perfect for any day of the week.
Ingredients:
- 1 cup yellow lentils (toor dal) or red lentils (masoor dal), rinsed and drained
- 4 cups water
- 2 tablespoons vegetable oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 inch piece ginger, grated
- 1 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 6 cups fresh spinach, roughly chopped
- Juice of 1 lemon (optional)
- Fresh cilantro (coriander leaves) for garnish
Directions:
- Cook the Lentils:
- In a large pot, add the lentils and water. Bring to a boil, then reduce heat to a simmer. Skim off any foam that forms on the surface. Cover and cook for about 20-25 minutes, or until the lentils are tender.
- Prepare the Tadka (Tempering):
- In a skillet, heat the vegetable oil over medium heat. Add the cumin seeds and mustard seeds. Wait until they start to pop, then add the chopped onion. Sauté until the onion is golden brown.
- Add the garlic, ginger, turmeric, chili powder, and a pinch of salt. Cook for another 2 minutes, stirring frequently, until the aromatics are fragrant.
- Combine Spinach with Lentils:
- Add the chopped spinach to the skillet. Cook until the spinach wilts down, about 3-4 minutes.
- Pour the spinach mixture into the pot with the cooked lentils. Stir well to combine. Allow the dal to simmer for another 5-10 minutes so the flavors meld together. If the dal is too thick, add a little water to reach your desired consistency.
- Season and Garnish:
- Adjust the seasoning, adding salt as needed. If using, stir in the lemon juice for a refreshing tang.
- Garnish with chopped fresh cilantro before serving.
- Serve:
- Serve hot with steamed basmati rice, roti, or naan.
Spinach Dal is not only filling and delicious but also incredibly nutritious, making it a popular choice for those seeking a vegetarian or vegan meal. This dish is a testament to the simplicity and depth of Indian cooking, where humble ingredients are transformed into something truly special.
