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A Hug in a Bowl: My Go-To Red Lentil Dal – vegetarian recipe
Stav Kogan

A Hug in a Bowl: My Go-To Red Lentil Dal

This simple Red Lentil and Spinach Dal is a classic Indian stew, rich with toasted spices and packed with plant-based protein. It's a quick, nourishing, and incredibly flavorful weeknight meal that will warm you from the inside out.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 serving
Calories: 99
Ingredients Method Nutrition

Ingredients
  

  • 1 tsp (5 ml) extra virgin olive oil
  • 2 tsp (10 ml) whole cumin seeds
  • ½ tsp (2.5 ml / 0.1 fl oz) 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 / 0.1 fl oz) sea salt
  • 4 cups (950 ml) baby spinach
  • 1 Tbsp (15 ml) fresh lemon juice
  • For a creamier texture, use an immersion blender to pulse the dal a few times before adding the spinach. Be careful not to make it completely smooth.
  • Red lentils cook quickly and break down easily, which is perfect for this recipe. Do not substitute with brown or green lentils, as the texture and cooking time will be very different.

Method
 

  1. In a large heavy-bottomed pot or Dutch oven, heat the olive oil over medium-high heat.
  2. Add the whole cumin and fenugreek seeds and toast until fragrant, about 1 minute.
  3. Add the rinsed red lentils, chopped onion, grated ginger, garlic, turmeric, chili pepper, 4 cups / 950 ml of water, and salt.
  4. Stir to combine.
  5. Bring the mixture to a boil, then immediately reduce the heat to maintain a gentle simmer.
  6. Skim and discard any foam that rises to the surface as the lentils begin to cook.
  7. Once the foam subsides, continue to simmer uncovered, stirring occasionally, until the lentils are very tender and have broken down, about 30 to 40 minutes.
  8. Turn off the heat.
  9. Stir in the baby spinach and fresh lemon juice until the spinach has just wilted into the hot dal.
  10. Ladle into shallow bowls and serve immediately.
  11. Don't skip toasting the whole spices. This step, called tempering or tadka, is crucial for unlocking their deep, aromatic flavors and is a hallmark of Indian cooking.

Nutrition

Calories: 99kcalCarbohydrates: 17gProtein: 6gFat: 15g

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