Spinach And Lentil Dal

Spinach And Lentil Dal

Spinach and Lentil Dal is a comforting, nutritious, and flavorful dish made effortlessly in the Instant Pot. This protein-rich meal, packed with tender lentils, fresh spinach, and warming spices, is perfect for busy weeknights when you crave something hearty and wholesome. Serve it with rice or flatbread for a complete and satisfying meal that the whole family will love!

Table of Contents

Spinach and Lentil Dal vertical picture

About Spinach And Lentil Dal

Dal, a traditional dish in Indian cuisine, is a staple in many households across the Indian subcontinent. The word “dal” refers to both the dish and the various types of lentils used to prepare it. Lentils have been a key part of Indian cuisine for centuries due to their nutritional value, affordability, and versatility. This Spinach and Lentil Dal is a modern take on a classic recipe, bringing together the earthiness of lentils and the vibrant flavor of spinach in a simple, convenient preparation using the Instant Pot.

Dal is a cornerstone of Indian home cooking, often served with rice, roti, or naan as part of a balanced meal. The addition of spinach to this dal not only enhances its nutritional profile but also adds a layer of freshness and color. Cooking this dish in an Instant Pot simplifies the process, allowing you to enjoy a rich and flavorful dal with minimal effort. The combination of lentils, spinach, and spices creates a comforting, aromatic dish that is both satisfying and nourishing.

Dal is much more than just a dish; it’s a symbol of comfort and tradition in Indian culture. It is often the first solid food introduced to babies and remains a daily staple throughout life. Spinach and Lentil Dal, with its wholesome ingredients and hearty flavors, embodies the essence of Indian home-cooked meals. It’s a dish that brings families together, offering warmth and sustenance with every spoonful. The Instant Pot version makes it accessible to everyone, whether you’re a seasoned cook or just starting your culinary journey.

Why You’ll Love Spinach and Lentil Dal

  • Nutritious and Balanced: Packed with protein, fiber, and vitamins, this dal is a well-rounded meal.
  • Easy and Convenient: Made in the Instant Pot, it’s a quick and hassle-free recipe.
  • Flavorful: A rich blend of spices and fresh spinach creates a delicious and aromatic dish.
  • Versatile: Enjoy it with rice, flatbread, or on its own for a light meal.
  • Comforting: A warm and hearty dish that’s perfect for any time of the year.

What Is in Spinach and Lentil Dal

  • Lentils: Protein-rich lentils are the base of this dish, offering a creamy texture and earthy flavor.
  • Spinach: Fresh spinach adds vibrant color, nutrients, and a mild, slightly sweet taste.
  • Onions and Tomatoes: These form the flavorful base of the dal, adding depth and richness.
  • Garlic and Ginger: Essential aromatics that enhance the overall flavor profile.
  • Spices: A blend of cumin, turmeric, coriander, and garam masala for authentic Indian flavors.
  • Water or Broth: Used to cook the lentils to a soft and creamy consistency.
  • Cilantro (optional): Fresh cilantro adds a burst of freshness to the finished dish.
Spinach and Lentil dal ingredients on a cutting board

Key Ingredients

  • Lentils: Use yellow lentils (moong dal) or red lentils (masoor dal) for a quick-cooking, creamy dal.
  • Spinach: Fresh spinach is ideal, but you can also use frozen spinach for convenience.
  • Onions and Tomatoes: Provide a flavorful and rich base.
  • Garlic and Ginger: These bring warmth and depth to the dal.
  • Spices: Cumin, turmeric, coriander, and garam masala create a well-rounded, aromatic flavor.
  • Water or Broth: Adjust the consistency of the dal by varying the amount of liquid.
  • Cilantro (optional): A garnish of fresh cilantro adds a bright finish.

How To Make Spinach And Lentil Dal

  1. Rinse the lentil.

  1. Set Instant Pot to Sauté, and add oil, cumin seeds, turmeric, green chili, garlic, curry leaves, lentils, Sauté until fragrant.

  1. Add Water, the Moong Dal, Salt and stir.

  1. Close the Instant Pot with pressure valve to sealing. Select Pressure Cook(Hi) and adjust the pressure cook time to 5 minutes.
  1. Allow 5 minutes of natural pressure release and then release the remaining pressure manually. Open the Instant Pot carefully, add 1 cup of water to the cooked lentils along with all of the Spinach.
  1. Add more water, to bring the lentils to desired consistency. Dal will thicken as it cools.
Spinach and Lentil dal is ready in a white serving bowl
  1. Enjoy hot with steamed basmati rice.
Spinach And Lentil Dal served with Rice on a White plate

Have It Your Way!

  • Add Protein: Mix in some tofu or paneer for added protein and texture.
  • Spice Level: Adjust the amount of spices and chilies to suit your heat preference.
  • Gluten-Free: This dal is naturally gluten-free; just ensure all ingredients are certified gluten-free.
  • Make It Creamier: Stir in a little coconut milk or cream at the end for a richer dal.
  • Add More Vegetables: Incorporate other veggies like carrots or zucchini for extra nutrition and flavor.

Nutritional Facts and Health Benefits

  • Calories: Approximately 200 calories per serving
  • Protein: 12 grams
  • Fat: 4 grams
  • Carbohydrates: 30 grams
  • Fiber: 10 grams
  • Sugar: 4 grams
  • Sodium: 300 milligrams

Health Benefits:

  • High in Protein: Lentils are an excellent source of plant-based protein, essential for muscle repair and growth.
  • Rich in Fiber: Both spinach and lentils provide a good amount of dietary fiber, promoting healthy digestion.
  • Iron-Rich: Spinach is a great source of iron, which supports energy levels and overall vitality.
  • Low in Fat: This dish is low in fat, making it heart-healthy and suitable for a balanced diet.
  • Antioxidants: The spices and spinach are rich in antioxidants, which help fight inflammation and support overall health.

Other Recipes You’ll Love

Spinach and Lentil Dal served over rice

Spinach And Lentil Dal

Berry Berry Life
Spinach and Lentil Dal is a comforting, nutritious, and flavorful dish made effortlessly in the Instant Pot. This protein-rich meal, packed with tender lentils, fresh spinach, and warming spices, is perfect for busy weeknights when you crave something hearty and wholesome. Serve it with rice or flatbread for a complete and satisfying meal that the whole family will love!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course, Soup
Cuisine Indian
Servings 4
Calories 180 kcal

Ingredients
  

  • 4 Cups Spinach Chopped or Whole
  • 1.5 Cup Moong Dal or Masoor Lentils
  • ½ Cup Green Garlic
  • Juice from 1/2 Lemon
  • ½ Cup Green Garlic
  • 2 Green Chilies
  • 2 Tbsp Cooking Oil
  • 1 Tbsp Red Chili Powder
  • ½ Tbsp Turmeric
  • 1 Tbsp Cumin Seeds
  • 4 Curry Fresh Leaves
  • 4 Cloves
  • 4 Black Peppercorn
  • ½ Cinnamon Stick

Equipment

Instructions
 

  • Rinse the lentil.
  • Set Instant Pot to Saute, and add oil, cumin seeds, turmeric, green chili, garlic, curry leaves, lentils, Saute until fragrant.
  • Add Water, the Moong Dal, Salt and stir.
  • Close the Instant Pot with pressure valve to sealing. Select Pressure Cook(Hi) and adjust the pressure cook time to 5 minutes.
  • Allow 5 minutes of natural pressure release and then release the remaining pressure manually. Open the Instant Pot carefully, add 1 cup of water to the cooked lentils along with all of the Spinach.
  • Add more water, to bring the lentils to desired consistency. Dal will thicken as it cools.
  • Enjoy hot with steamed basmati rice.

Notes

  • Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
  • Make-Ahead: The dal can be prepared in advance and reheated before serving. It often tastes even better the next day!
  • Serving Suggestions: Serve with basmati rice, naan, or quinoa for a complete meal. A side of pickles or yogurt adds a nice contrast.
  • Consistency: Adjust the consistency of the dal by adding more or less water, depending on your preference.

Video

Nutrition

Serving: 1ServingCalories: 180kcal
Keyword Instant Pot
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