Spinach and Tomato Dal (Indian Lentil Soup)

If you want to add more gluten free, dairy free, lacto ovo vegetarian, and vegan recipes to your recipe box, Spinach and Tomato Dal (Indian Lentil Soup) might be a recipe you should try. For $1.31 per serving, this recipe covers 32% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 292 calories, 15g of protein, and 12g of fat each. It can be enjoyed any time, but it is especially good for Autumn. A couple people really liked this side dish. 10 people were glad they tried this recipe. If you have vegetable oil, ground turmeric, plum tomato, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes approximately 1 hour and 50 minutes. It is a rather inexpensive recipe for fans of Indian food. It is brought to you by Allrecipes. With a spoonacular score of 95%, this dish is spectacular. Try Mango, Spinach And Lentil Soup - Palak Dal With Mangoes, Dal Makhani – Indian Lentil Stew, and Toor Dal With Drumstick Vegetables (indian Lentil Recipe) for similar recipes.

Servings: 4

Preparation duration: 20 minutes

Cooking duration: 90 minutes

 

Ingredients:

1/2 teaspoon cayenne pepper

1 teaspoon cumin seeds

1/4 cup chopped fresh cilantro

2 cloves garlic, minced

1 pinch ground turmeric

1 teaspoon mustard seeds

1 onion, chopped

1 large plum tomato, chopped

1 cup red lentils

1 teaspoon salt, plus more for seasoning

1 bunch spinach, chopped

3 tablespoons vegetable oil

water, as needed

Equipment:

sauce pan

Cooking instruction summary:

Bring lentils and 4 cups water to a boil in a saucepan. Stir in salt. Reduce heat to medium-low and cook at a simmer 10 minutes. Skim off any scum that forms and continue to simmer until the lentils are tender, about 1 hour. Heat the oil in a separate saucepan. Cook mustard seeds and cumin seeds in hot oil until they start to splatter, 2 to 3 minutes. Add onion, garlic, and turmeric to the seeds; cook and stir until the onion is soft, about 5 minutes. Stir spinach, tomato, and cayenne pepper into the onion mixture; cook until the spinach wilts and the tomato is tender, about 5 minutes. Stir the cooked lentils and cilantro into the spinach mixture; bring to a simmer and cook for 5 minutes. Adjust salt and water to taste and texture preferences. Kitchen-Friendly View

 

Step by step:


1. Bring lentils and 4 cups water to a boil in a saucepan. Stir in salt. Reduce heat to medium-low and cook at a simmer 10 minutes. Skim off any scum that forms and continue to simmer until the lentils are tender, about 1 hour.

2. Heat the oil in a separate saucepan. Cook mustard seeds and cumin seeds in hot oil until they start to splatter, 2 to 3 minutes.

3. Add onion, garlic, and turmeric to the seeds; cook and stir until the onion is soft, about 5 minutes. Stir spinach, tomato, and cayenne pepper into the onion mixture; cook until the spinach wilts and the tomato is tender, about 5 minutes.

4. Stir the cooked lentils and cilantro into the spinach mixture; bring to a simmer and cook for 5 minutes. Adjust salt and water to taste and texture preferences.


Nutrition Information:

Quickview
291k Calories
14g Protein
11g Total Fat
34g Carbs
84% Health Score
Limit These
Calories
291k
15%

Fat
11g
18%

  Saturated Fat
8g
55%

Carbohydrates
34g
11%

  Sugar
2g
3%

Cholesterol
0.0mg
0%

Sodium
666mg
29%

Get Enough Of These
Protein
14g
30%

Vitamin K
420µg
400%

Vitamin A
8295IU
166%

Folate
390µg
98%

Manganese
1mg
74%

Fiber
16g
66%

Vitamin C
31mg
38%

Iron
6mg
35%

Magnesium
134mg
34%

Vitamin B1
0.49mg
33%

Potassium
1012mg
29%

Phosphorus
268mg
27%

Vitamin B6
0.49mg
24%

Copper
0.42mg
21%

Zinc
2mg
19%

Vitamin E
2mg
17%

Vitamin B2
0.28mg
16%

Calcium
135mg
14%

Vitamin B5
1mg
11%

Vitamin B3
2mg
10%

Selenium
6µg
9%

covered percent of daily need
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