Indian · Dinner
Spinach Lentil Soup
A North Indian dal built from split red lentils and fresh spinach simmered with onion, ginger, garlic and tomato, finished with cumin and mustard seed tempering in oil. Turmeric and garam masala carry the warmth. Served with steamed basmati rice or flatbread, it is a plant-based, protein-rich, everyday lentil soup.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
289Calories
18.2gProtein
3.8gFat
48.8gCarbs
6.9gSugar
13.2gFiber
691mgSodium
0mgChol
0.5gSat Fat
1120mgPotassium
98mgCalcium
7.2mgIron
0mcgVitamin B12
19mgVitamin C
vegan
vegetarian
gluten-free
low-calorie
high-fiber
spice-route
hidden-gems
vegan
gluten-free
low-calorie
Instructions
1
Prep
Rinse the split red lentils under cold water until clear, then gather the spinach, onion, garlic, ginger and tomato.
2
Simmer
Combine rinsed lentils, turmeric and water in a saucepan; bring to a boil over high heat, then reduce to low and simmer uncovered 15 minutes until lentils break down into a soft porridge, stirring occasionally.
3
Simmer
Stir in spinach and tomato; simmer over medium-low heat 5 minutes until the spinach wilts fully and tomato softens into the dal.
4
Heat
Warm oil in a small pan over medium heat, add cumin seed, mustard seed and dried chili, and fry 30–45 seconds until mustard seeds stop sputtering and the mixture smells toasted.
5
Heat
Add onion, garlic and ginger to the pan; cook over medium heat 4–5 minutes, stirring often, until onion turns golden brown at the edges.
6
Build
Pour the tempering into the dal, stir in garam masala and salt, and simmer over low heat 2 minutes to blend the flavours.
7
Plate
Ladle the dal into a bowl and scatter cilantro over the top before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 300g300g cooked split red lentils (masoor dal)
- 3 cups90g fresh spinach
- 1/2 cup80g onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 1/2 cup90g tomato
- 2 tsp2 tsp vegetable oil
- 1/2 tsp1/2 tsp cumin seed
- 1/2 tsp1/2 tsp mustard seed
- 1/2 tsp1/2 tsp turmeric-ground
- 1/2 tsp1/2 tsp garam-masala
- 22 small dried chili (optional)
- 2 cup480ml water
- 1/2 tsp1/2 tsp salt
- 2 tbsp2 tbsp cilantro
