A Hug in a Bowl: My Go-To Spinach Dal
There are some recipes that feel like a secret weapon in the kitchen, and this Hearty Chana Dal with Spinach is definitely one of mine. It’s a beautiful fusion of North and South Indian flavors, creating a uniquely aromatic and satisfying dish that isn’t tied to any single region. It’s the meal I turn to for a quiet, comforting dinner with my husband, served simply with rice, a side of green beans, and cool yogurt. But its true magic shines when I need to feed a crowd.
I recently hosted a dozen people after one of my husband’s concerts. With a little planning, I had a feast ready to go. The star of the show was a double batch of this dal, simmering alongside a Berry Pilaf and Eggplants in a Peanut and Sesame Sauce. All I had to do was gently reheat everything as our happy, hungry guests arrived. It’s endlessly adaptable, wonderfully wholesome, and proves that simple, nourishing food is always the most welcoming.
A quick note on the spinach: I always opt for fresh. The texture is far superior. Just be sure to dice the stems finely and give the leaves a good chop before you begin.
Ingredients
• SERVES 6
• 1½ cups / 300g chana dal, washed and drained
• 5 cups / 1.2 liters water, for cooking dal
• ½ teaspoon / 2.5g ground turmeric
• 1½ teaspoons / 9g salt, or to taste
• 3 tablespoons / 45ml ghee, or a neutral oil like peanut or olive
• ⅛ teaspoon ground asafetida (hing)
• ½ teaspoon / 2.5g whole brown mustard seeds
• ½ teaspoon / 2.5g whole cumin seeds
• 1–2 dried hot red chilies
• 7–8 fresh curry leaves
• 1 large onion, about 8 oz / 225g, chopped
• 2 cloves garlic, finely chopped
• 1½ teaspoons / 7g fresh ginger, peeled and finely grated
• 2 large tomatoes, about 10 oz / 280g, peeled and chopped
• 5–6 oz / 150-170g fresh spinach, well-washed and chopped
• ½ cup / 120ml water, for the spinach mixture
• ¼–½ teaspoon red chili powder, optional
• Freshly ground black pepper, to taste
Instructions
1. Cook the Dal: In a medium pan, combine the washed chana dal and 5 cups of water. Bring to a boil, skimming off any foam that rises to the surface. Stir in the turmeric, partially cover the pan, reduce the heat to low, and let it simmer gently for about 1 hour and 15 minutes, or until the dal is tender. Once cooked, stir in the salt.
2. Start the Tadka: While the dal is cooking, heat the ghee or oil in a separate frying pan over medium-high heat. Once hot, add the asafetida. A second later, add the mustard seeds. When the seeds begin to pop, add the cumin seeds, dried red chilies, and curry leaves. Stir for a few seconds until the chilies darken and the leaves are fragrant.
3. Sauté the Aromatics: Add the chopped onion to the pan and sauté for 7–10 minutes, until it begins to turn golden brown at the edges. Stir in the chopped garlic and grated ginger and cook for another 1–2 minutes until aromatic.
4. Build the Masala: Add the chopped tomatoes to the pan. Cook for 5–6 minutes, using the back of your spoon to mash them down as they soften into a thick sauce. Add the chopped spinach and the remaining ½ cup of water. Stir, bring to a simmer, then cover and cook for 10–12 minutes until the spinach is completely wilted and tender.
5. Combine and Serve: Pour the entire spinach and tomato mixture into the pan with the cooked dal. Stir everything together well. Taste and adjust the seasoning, adding the optional chili powder for more heat and a generous grinding of black pepper. If the dal seems too thick, stir in a splash of hot water until it reaches your desired consistency. Serve hot.
Nutritional Information
• (per serving)
• Calories: 350 kcal
• Protein: 18g
• Carbohydrates: 45g
• Fat: 12g
• Fiber: 15g
Pro Tips
• Feel free to swap the chana dal with toovar (arhar) dal or yellow moong dal; just adjust the cooking time as they cook faster.
• For a creamier texture, use an immersion blender to briefly pulse the cooked dal a few times before adding the spinach mixture.
• Don’t skip the asafetida (hing)! It adds a unique savory, umami-like flavor and is traditionally used to aid in the digestion of lentils.
• Serve hot with basmati rice or roti, a simple vegetable side, and a dollop of plain yogurt for a complete and balanced meal.
FAQ
Q: Can I make this spinach dal vegan
A: Yes, absolutely. To make this recipe vegan, simply substitute the ghee with a neutral plant-based oil like peanut or olive oil as mentioned in the ingredients list. The rest of the dish is naturally plant-based, making it an easy and delicious vegan meal.
Q: Is this chana dal recipe a good source of protein
A: Yes, this is an excellent source of plant-based protein. Chana dal is a type of lentil known for its high protein content. A single serving of this dish contains approximately 18g of protein, making it a very nourishing and filling option for a vegetarian diet.
Q: What if I don’t have chana dal
A: You can easily substitute other lentils. The recipe notes suggest using toovar (arhar) dal or yellow moong dal instead. Just remember to adjust the cooking time, as these types of dal typically cook much faster than chana dal.
Q: How should I store leftover spinach dal
A: This dal stores very well and the flavors often taste even better the next day. Allow it to cool completely before placing it in an airtight container in the refrigerator for up to 4 days. The dal will thicken as it cools, so you may need to add a splash of hot water when reheating it to achieve your desired consistency.
