PREP: 15 minutes | COOK: 30-40 minutes | YIELD: 4 x 1-cup servings

Dal is a popular dish of Indian origin resembling a thick stew made of split pulses (dried lentils, beans or peas). Lentils provide the important proteins needed in a vegetarian or vegan diet. And pairing dal with rice or pocketless pita gives you just what you need for a complete Clean meal. Scoop it up!

1 tsp (5 ml) extra virgin olive oil

2 tsp (10 ml) whole cumin seeds

½ tsp (2.5 ml) whole fenugreek seeds

1 cup (240 ml) red lentils, picked through and rinsed

½ onion, finely chopped

2 Tbsp (30 ml) grated fresh ginger

2 cloves garlic, finely chopped

1 tsp (5 ml) ground turmeric

Chili pepper, to taste

½ tsp (2.5 ml) sea salt

4 cups (950 ml) baby spinach

1 Tbsp (15 ml) fresh lemon juice

In a large heavy-bottomed pot or Dutch oven, heat olive oil on medium high. Add cumin and fenugreek seeds and toast until fragrant, about 1 minute. Add red lentils, onion, ginger, garlic, turmeric, chili pepper, 4 cups (950 ml) water and salt. Stir to combine, bring to a boil, and then reduce heat to simmer. Skim and discard foam that floats to the top as lentils cook. Once foam no longer forms, stir lentils and cook uncovered until they are so tender that they fall apart, about 30 to 40 minutes.

Turn off heat and stir in spinach and lemon juice. Ladle into shallow bowls and serve.


Delicious accompaniments include brown rice, yogurt, cilantro and whole grain pita bread.


Calories: 99 | Calories from Fat: 15 | Protein: 6 g | Carbs: 17 g | Total Fat: 2 g | Saturated Fat: 0.2 g | Trans Fat: 0 g | Fiber: 6 g | Sodium: 159 mg | Cholesterol: 0 mg