This Lentil Dal with Spinach Sauce is one of the most delicious, soul-satisfying plant-based, Indian meals! This version is fragrant, flavorful and packed with nutrients- think of this like Saag Paneer, but substituting black lentils instead of the cheese! Super tasty and healthy. See 30-Second Video!
This recipe for Spinach Lentil Dal, which I’ve nicknamed “Emerald Dal” because of its beautiful rich color was such a comforting meal to make this week. Somehow it feels so grounding and nurturing. Not only is it wholesome and nutritious, but it is also bursting with authentic Indian flavor -and honestly, I can’t wait to make it again!
To make this Lentil Dal with Spinach Sauce you’ll need a full pound of spinach. You can use frozen spinach if you like but fresh spinach is in the season I am taking advantage of it.
How to make Emerald Dal | 30-second video
How to make Spinach Lentil Dal
Step 1: Chop the onion, garlic, ginger and chili pepper. If you like heat, add more chili pepper.
Step 2: Saute the onion garlic & chili pepper in ghee and add the spices. Feel free to use coconut oil, but ghee truly elevates this dish.
Here I’m using black mustard seeds, cumin seeds and garam masala which you can make at home.
Step 3: Then add the fresh spinach, a little water, cover, and wilt over low heat for just a few minutes.
A pound of spinach will wilt down into about 2 cups- if that.
Step 4: Blend the spinach sauce with a little water to form a spinach puree. It doesn’t need to be smooth unless you prefer it that way. Look how bright and green it is!
Step 5: Pour the spinach sauce back into the pan- and don’t overheat this or you will lose the gorgeous color!
Step 6: Then fold in the cooked lentils I add somewhere between 3-4 cups of cooked caviar lentils. And I love these little black lentils most of all because they cook so quickly!!!
TIP #1: I cook lentils using the pasta method. Cook in ample salted water until tender, then strain. That way you don’t have to have exact measurements with the water to lentil ratio. It is very forgiving!
TIP #2: Using 3 cups of cooked lentils (instead of 4) will lend a “saucier” (more flavorful) dal which I prefer. But if you have 4 people in your family, I’d just add another cup of lentils. 🙂
Step 7: Then stir in a little plain yogurt which will add creaminess and a touch of tanginess.
Step 8: Taste. Adjust salt and heat to your liking. You want this slightly salty if serving over rice. A little squeeze of lemon or lime juice is nice here too!
Tip #3: Remember, do not overheat the spinach lentil dal or you’ll lose that lovely vibrant emerald color!
Tip #4: At the same time as I’m making the dal- I’m also pan-searing naan bread, and cooking basmati rice to go with it.
Spinach Lentil Dal- lovingly called Emerald Dal here at home…a simple and tasty combo that can be made in 30 minutes if you cook the lentils ahead!
Yes, you can eat it like lentil soup if you prefer. 🙂
What to serve with Lentil Spinach Dal?
- Basmati rice
- Naan Bread
- Indian Potatoes and Cauliflower
- Instant Pot Tikka Masala
- Raita!
- Mint Chutney
- Indian Butter Chicken
- Rajasthani Potatoes
- Authentic Chai!
- Chai Cookies!
You may also like:
- Palak Paneer!
- Indian Fried Rice
- Indian Shepherds Pie
- Frankies (Bombay Burritos)
- Naan Bread
- Indian Basmati Rice
- Raita
Enjoy the grounding, nourishing Spinach Lentil Dal this week and let me know what you think in the comments below!
xoxo
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Spinach Lentil Dal Recipe
- Prep Time: 10
- Cook Time: 30
- Total Time: 40 minutes
- Yield: 3-4 1x
- Category: vegetarian, main, legumes
- Method: Stovetop
- Cuisine: Indian
- Diet: Vegetarian
Description
Spinach Lentil Dal Recipe- an Indian lentil recipe with a flavorful spinach sauce that is full of flavor and nutrients and that can be made in 30 minutes. Serve with Basmati Rice, and naan bread!
Ingredients
- 3 tablespoons ghee (or coconut oil, but ghee will elevate)
- 1 large onion, diced
- 4 cloves garlic, rough chopped
- 2 tablespoons ginger, finely chopped
- 1 medium jalapeno, finely chopped (or 1 serrano) this is mildly spicy, add more if you like.
- 1/2 teaspoon fennel seeds
- 1 teaspoon black mustard seeds
- 2 teaspoon cumin seeds
- 2 teaspoons garam masala
- 1 lb BABY spinach (fresh or frozen)
- 20 fresh mint leaves
- 1 teaspoon dried fenugreek leaves
- 2 tablespoons water (if using fresh spinach)
- —–
- 3/4 cup water
- —–
- 1/2 cup plain yogurt (or vegan yogurt)
- 3 –4 cups cooked black lentils (or aka caviar lentils, beluga lentils or French green lentils) about 1 1/2 cups dry lentils.
- 1 teaspoon salt, more to taste!
Instructions
- If cooking black lentils and basmati rice, start them first (see notes)
- Make the Spinach Sauce: Sautee the onion in ghee, in a large pan, over medium heat for 3-4 minutes, then add garlic, ginger and chilies. Saute until fragrant and golden. Add the fennel seeds, mustard seeds, cumin seeds and garam masala and stir two minutes. Lower heat to low. Add the fresh spinach, fresh mint, fenugreek and 2 tablespoons water. Cover pan, 2-3 minutes, letting spinach wilt. Give a few stirs. Don’t overcook!
- Blend Spinach Sauce: Place the wilted spinach mixture in a blender and add the 3/4 cups of water. Pulse and few times (hold the lid down tight). If you want a smooth sauce, blend until smooth. I left a little texture here. Pour it back into the pan, set on low heat. Don’t overheat or you will lose the pretty color.
- Combine: Stir in the yogurt, lentils and salt. Taste. Adjust salt to your liking, adding more if necessary! You want this slightly more salty because you are serving over rice which will mellow it out a lot. For more heat add a pinch of cayenne or chili flakes. To “up” the flavor even more, add a bit more garam masala spice to taste. If you want a little acidity a tiny squeeze of lemon is nice.
- Serve with the basmati rice and naan bread!
- Emerald Dal will keep up to 4 days in the fridge.
Notes
Cook black lentils according to package or try the pasta cooking method: simply boil 1 1/4 cups dry lentils in 6 cups of salted water until just tender, strain. The size of lentil will determine cooking time. Little black lentils take 20-30 minutes. Feel free to sub other whole lentils for the black lentils.
SPINACH: If using fresh spinach, be sure to use baby spinach, as mature spinach and their stems can be bitter.
Yes, you can sub coconut oil or butter for the ghee- but in my opinion, the ghee really elevates and adds so much flavor.
Feel free to bump up the spices and heat (add more chilies and spices).
Nutrition
- Serving Size: 1 ¼ cup
- Calories: 360
- Sugar: 5.1 g
- Sodium: 694.7 mg
- Fat: 9.1 g
- Saturated Fat: 4.7 g
- Carbohydrates: 49.7 g
- Fiber: 10 g
- Protein: 22.3 g
- Cholesterol: 19.9 mg
Ive wanted to tryu a Daal recipe for awhile going to add this to the list, thanks!
This sounds fantastic. We love lentils but have used them only for soup. Collecting these ingredients today to prepare tis week. Thank you!
Made this for dinner, very satisfying. Used mung beans in place of lentils. I have leftover dal so when I make more rice I think it would be tasty over coconut rice. I’ll make this again. Made the Chai molasses cookies for dessert, and that went well, too. 🙂
Finally had the chance to make this recipe a few nights ago. So delicious…the spices are magical! Couldn’t find black mustard seeds – used brown instead. This is another winner in the hubby-approved veggie main dish category in our house. Makes enough for generous leftovers – a big win for me.
I so appreciate the time and detail you put into sharing your recipes. Love your photos! You are incredibly gifted.🤩
Thanks so much Lori. Sweet.
suezapp@gmail.com
Love your recipies, they have been such a joy to experiment with during this past 3 months when we find ourselves more in the kitchen,
I love Indian food especially since nursing in India and Cambodia. Making your emerald dal today
Thank you
Sue
Perfect Sue! thanks~!
Sylvia,
I knew that I would like this before I started because I love both lentils and spinach. I could not have predicted that my husband would have loved it too.
But loved it he did! It’s good that we are staying at home. He licked the bowl!
I used your spice drawer version of Garam masala which along with the other flavorings make the most flavorful dish.
Thanks so much for a marvelous meal.
Yay!!!! I’m so happy he liked it!
Made it and so glad I did even hubby enjoyed it!
Great to hear!
I appreciate your words and your recipes Sylvia.
This was delicious and simple, loved the spinach punch. I added some lemon juice at the end along with an extra dollop of yogurt. Next time I’ll cook it with some paneer.
Thank you!
Thanks so much Whitney!
This might be one of my favorite veggie dishes ever! Thank you for sharing.
Thanks and Yay!!! 🙌 Glad you enjoyed it James!
Any ideas or substitutes for the yogurt since I’m cooking dairy free? Otherwise this sounds delicious and can’t wait to try it!
Hi Jill, do you have access to vegan yogurt? If not, a little coconut milk might do the trick along with a tiny squeeze of lemon?
Oh! dear, my sweetest!
my favorite meal on earth,
when I lived in India, I seldom ate anything else.
Indian food became part of my diet wherever I lived in the world.
Take care & be blessed!
Much love,
Liliane frome France (Alsace)
So glad it resonates with you! thanks for this. xo
Hi Sylvia,
This dish is wonderful, I was seeking to add variety to my recent plant based eating life style and this is healthy and quick and simple to cook, not to mention tasty ! The only adjustment I made was I omitted the ghee and used a teaspoon of oil, this a few tables spoons of water when required,. Thank you I’m impressed xox
Linda (Australia)
Thanks Linda!
I had to sub in brown lentils, but still delicious! Thank you for all of your recipes, I share with so many family and friends. You are wonderful!
Awww, thanks! I really appreciate you Pamela! Glad the brown lentils worked!
I made two substitutions which were a success: kale instead of spinach because I have so much. It worked very well and whole black mung beans because I did not have black lentils.
Cappy! Awww… it warms my heart that you are here. Miss your beautiful face. Thanks for sharing your adaptions! xoxo
Thank you, I’ve been waiting for an easy to make and easy to veganise dish.
I’m hoping also for a new vegan instant pot soup recipe 🙂
Thanks Cindy!
I have been following your blog and recipes for a while because they were appealing. Now, doubly glad after reading your words here. As an A.A. it feels good to know the moment is resonating with so many who are not black. I feel many of us across the spectrum of humanity are trying to figure out a new path forward. Thank you for speaking what’s in your spirit at this critical moment. I have posted your site on my timeline before and will do so even more enthusiastically
.
Thankyou. appreciate this. Happy you are here.
We want ton read you in french or portuguese, is it possible? Thank you for all.
Does google translate work?
Looks good and healthy but why do you use Lentil and Dal both. in name. Lentil itself is Dal. Please we don’t need another Chai Tea (Chai Tea Latte courtesy of Starbucks) version in which Chai itself is Tea.
Hi I totally understand your point. But for search engine inquiries, people literally type in “Lentil Dal” here in the states. So basically it’s so google can help people find it. I’m not sure if that makes sense.
I am glad I did *not* “jump to the recipe.” Thank you for sharing your resources and your experience, strength and hope.
I’m also looking forward to making this dal. 🙂
Thanks 🙂
This looks amazing. I only have half a bag of fresh spinach, but I’ll supplement with beet greens (thanks for the idea, Bri!). I’ll use plain brown lentils for today, until my black lentils arrive on Monday. I know this emerald dal will be delicious—I love all your recipes.
Perfect Lupita!
This looks so good!! Can it be frozen? Thanks 🙂
input on substituting dark green Kale, such as Tuscan. Asking re: flavor mostly
Give it a try? I’m not sure – haven’t tried it with Kale. I would maybe start with half spinach and half kale.
I want to thank you for your heartfelt comments and the link to EJI. I am physically fairly removed from the current turmoil and have had difficulty deciding where to contribute so I appreciate you pointing me in their direction. I also love your recipes.
Thanks Meg!
This looks brilliant—I am a big fan of caviar lentils too. Beautiful recipe—thanks! I am more of a beet green, arugula and chard girl but once my farm share starts (slow year in Canada due to the late spring) I will be up to my elbows in spinach. Until then, should work fine with subs!
RE life this week. Hang in there—the world is watching America in disbelief, horror and sympathy right now but I am hoping the idea of demilitarizing the police finally finally takes hold, and everywhere, because serve and protect must apply to everyone or it is meaningless. And we need to tackle gun ownership too. With fewer guns in circulation, maybe the police wouldn’t be so scared that they think their best option is to kill. Wishing you peace, courage and hope for the days ahead. We all have work to do.
Thanks Bri- appreciate this.
Thank you so much for your words so important to speak truth and now is the time. Really appreciate it.
Thank you for speaking up – we are all responsible for doing this work.
I’m excited to try this recipe. It’s the perfect low-effort Summer meal!
Thanks Sarah!