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Spinach Dal (Lentil) Recipe

Adity Kaushal (Volunteer at Alfalfa House)
A  recipe for a quick and easy vegetarian gluten-free spinach and lentil dal. This is great as a light meal or can be served as a side. Use coconut oil instead of ghee to make it vegan. The soup uses yellow mung/moong bean , but you can substitute any other lentils on hand like red lentils, green mung, split peas
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Main Course, Soup
Cuisine Indian
Servings 2


  • 1 cup yellow mung bean lentils
  • 120 g baby spinach leaves
  • 1 medium onion finely chopped
  • 1 small tomato finely diced
  • 2-3 cloves garlic finely minced
  • 1 knob ginger grated, thumb sized piece
  • 1 medium green chilli  chopped
  • 1 tsp cumin seeds
  • 1 tsp turmeric powder
  • 1/2 tsp sea salt
  • 1 tbsp ghee or virgin unrefined coconut oil for vegan version
  • 1/2 small small lemon juiced


  • In a deep sauce pan, boil the mung bean lentils with water. Keep cooking for about 20 minutes until the lentils turn soft and mushy. Alternatively use a pressure cooker to quickly cook them in about 10 min.
  • Once lentils are cooked, begin the tempering process. In another sauce pan heat ghee and cumin seeds. Allow them to sizzle.
  • Next add in the chopped green chilli, garlic and onion in that order. Sauté until the onions turn translucent.
  • Add a pinch of salt and turmeric powder. Then add in the chopped tomatoes and chopped ginger. Sauté for a few minutes until the tomatoes are cooked through and turn mushy.
  • Next add the boiled lentils and baby spinach. Mix well.
  • Add boiling water to bring to the thickness of soup / stew you desire.
  • Bring to a boil for a few minutes. Then pour the soup in bowls and squeeze over the lemon juice.


Making it Vegan: Use coconut oil instead of ghee to make it vegan
Keyword dal, lentils, spinach, turmeric