How to Make Spinach and Tomato Dal (Indian Lentil Soup) - A Step-by-Step Guide

Indian cuisine is known for its rich and diverse flavors, with dishes that are both comforting and vibrant. One such dish is the Spinach and Tomato Dal, a traditional Indian lentil soup that is packed with nutrients and deliciousness. This dish is perfect for vegetarians and meat lovers alike, as it is hearty, flavorful, and can be customized to suit individual tastes and preferences. So, if you're looking for a versatile and satisfying meal, then this Spinach and Tomato Dal recipe is definit...

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Ingredients

  • 1 cup red lentils
  • 4 cups water
  • 1 teaspoon salt, plus more for seasoning
  • 3 tablespoons vegetable oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 pinch ground turmeric
  • 1 bunch spinach, chopped
  • 1 large plum tomato, chopped
  • ½ teaspoon cayenne pepper
  • ¼ cup chopped fresh cilantro
  • water, as needed

Information

  • Prep Time: 20 mins
  • Cook Time: 1 hr 30 mins
  • Total Time: 1 hr 50 mins
  • Servings: 4

  • 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 lentils are tender, about 1 hour.
  • Heat 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 seeds; cook and stir until onion is soft, about 5 minutes. Stir spinach, tomato, and cayenne pepper into onion mixture; cook until spinach wilts and tomato is tender, about 5 minutes.
  • Stir cooked lentils and cilantro into spinach mixture; bring to a simmer and cook for 5 minutes. Adjust salt and water to taste and texture preferences.
  • Nutrition

    291 cal.

    • Total Fat: 12g
    • Saturated Fat: 2g
    • Sodium: 666mg
    • Total Carbohydrate: 36g
    • Dietary Fiber: 13g
    • Total Sugars: 6g
    • Protein: 15g
    • Vitamin C: 37mg
    • Calcium: 148mg
    • Iron: 7mg
    • Potassium: 1158mg