Green Lentil and Spinach Dal

Dal is just a term used in India to describe a lentil stew. It has many variations and is easily customizable. It is a staple to most south asian dishes, often served with rice or roti (an indian flatbread). Generally, to avoid eating carbohydrate heavy rice or flatbread, we tend to make our dal rich in protein and healthy fat. Here we used coconut milk and green lentils to provide us with those healthy fats, protein, and fiber. It involves very little work and tastes like you have been slaving over the stove for hours. It also freezes really well, in case you want to make extra for later.


  • Green Lentils (2/3 cup)
  • Onion (1 small, finely chopped)
  • Garlic (7-8 cloves, finely minced)
  • Ginger (1 teaspoon, freshly ground)
  • Tomatoes (2, finely chopped)
  • Carrots (3, peeled and finely chopped)
  • Baby Spinach (5 oz, washed)
  • Coconut Milk (1 can)
  • Olive Oil (1.5 tablespoon)
  • Curry Powder (1 teaspoon)
  • Turmeric (1/2 teaspoon)
  • Coriander Powder (1 teaspoon)

Recipe: (4 servings)

  1. Soak green lentils in water for about 1-2 hours, until the lentils have doubled in size. Drain lentils when ready to use.
  2. In a large pot, heat olive oil on medium high heat. Add the onion and let soften for about 5-6 minutes.
  3. Once onions are softened, add the garlic and ginger and toss for about 1 minutes. At this point, you can also add the curry powder, the turmeric, and the coriander powder. Toss for 30 seconds.
  4. Next, add the carrots. Cook for 2-3 minutes. Follow with adding the tomatoes. Cook for another 2-3 minutes.
  5. At this point, you can add the drained lentils and the coconut milk. Cover and turn the heat to low. Cook for about 10 minutes or until lentils are cooked.
  6. Now, it’s time to season more. Add salt to taste. Add some cayenne pepper if more spice is desired. We opted to leave out the cayenne.
  7. Lastly, we will add the spinach to the pot and allow it to wilt. Add one handful at a time until the spinach is nicely wilted and thoroughly combined.
  8. Enjoy by serving in a large bowl.

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