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Creamy Spinach Dal: A Comforting, High-Protein Bowl You’ll Crave All Week

  • Writer: Julia Hardin
    Julia Hardin
  • Nov 19
  • 3 min read

There are some recipes that feel like a hug — warm, nourishing, and good for the soul — and this Creamy Spinach Dal is definitely one of them. If you love cozy one-pot meals, rich spices, and healthy comfort food you can make any night of the week, this dal will quickly become a staple in your kitchen.

I’ve been making different versions of lentil dal for years, but this one? This is the kind I make when I need something deeply comforting yet incredibly nutritious. It’s packed with protein from split peas and red lentils, loaded with fresh spinach, and layered with the kind of spices that make your entire home smell dreamy.

And the best part? You don’t need anything fancy. Just pantry ingredients, a pot, and about 30 minutes.

Let’s make it.


Spinach Dal in a pink-handled pot, topped with caramelized onions and peppers, on a wooden board. A lemon wedge is nearby.

Why You’ll Love This Spinach Dal


  • High in protein & fiber thanks to lentils and peas

  • Naturally gluten-free & vegan

  • Uses everyday pantry ingredients

  • One-pot, beginner-friendly, and deeply flavourful

  • Budget-friendly, meal-prep friendly, and incredibly satisfying


If you need easy dinner ideas, healthy meal prep, or cozy recipes for busy weeknights, this dal checks every box.


Creamy Spinach Dal


Assorted ingredients on a white surface: spinach, tomatoes, lemon, ginger, garlic, spices, onion, lentils, coriander, and bowls of seeds.

Ingredients You’ll Need


Lentils

  • ¾ cup split peas, soaked with a pinch of baking soda(or substitute with moong dal or toor dal)

  • ¾ cup red lentils, rinsed and drained

  • 4 cups water


Vegetables

  • ½ lb spinach, rinsed, patted dry & shredded

  • 1 medium yellow onion (thinly sliced)

  • 1 large tomato, chopped

  • 2 teaspoons chopped green chili (optional)

  • 7 cloves garlic, finely grated

  • 1½ teaspoons freshly grated ginger

  • 2 tablespoons chopped cilantro (garnish)


Spices

  • 4 tablespoons olive or avocado oil

  • 2 teaspoons cumin seeds

  • 4 dried red chilies

  • 1 teaspoon chili powder

  • 1 teaspoon turmeric

  • 2 teaspoons ground coriander

  • 1 teaspoon garam masala

  • 1 teaspoon salt

  • 2 teaspoons lemon juice



Quick Recipe Facts

Servings: 4

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Difficulty: Easy

Diet: Gluten-Free, Vegan


How to Make Spinach Dal (Step-by-Step)


1. Soak & Prep the Lentils

Soak ¾ cup split peas with a pinch of baking soda for about 30 minutes. Rinse ¾ cup red lentils, then drain.(If you’re short on time, moong dal or toor dal soften faster — perfect easy swaps!)


2. Fry the Onions to Golden Perfection

Heat 4 tablespoons of oil in a large pot. Add the thinly sliced onion and sauté until golden and crispy. Remove a small handful and set aside for garnish — trust me, these crispy onions on top make the dal next level.


3. Bloom the Spices (The Flavour Moment!)

To the remaining onions, add:

  • 2 teaspoons cumin seeds

  • 7 grated garlic cloves

  • 4 dried red chilies

Cook until fragrant, then stir in:

  • 1 teaspoon chili powder

  • 1 teaspoon turmeric

  • 2 teaspoons coriander

  • 1 teaspoon garam masala

  • 1½ teaspoons grated ginger


This step fills your kitchen with the most incredible aroma — it’s where the magic happens.


4. Add the Tomato & Spinach

Stir in:

  • 1 chopped tomato

  • 2 teaspoons chopped green chili (optional)

  • Shredded spinach

Let everything cook down until the spinach wilts and the tomatoes soften completely.


5. Simmer Until Creamy

Now pour in:

  • The lentils

  • 4 cups water

  • 1 teaspoon salt

Bring to a simmer and cook for 25 minutes, stirring occasionally, until the dal becomes creamy, thick, and beautifully golden.


6. Finish & Serve

Stir in 2 teaspoons lemon juice for brightness. Top with:

  • Crispy fried onions

  • Fresh cilantro

Serve warm with rice, naan, flatbread, or enjoy it just as a cozy bowl on its own.


Tips for the Best Spinach Dal


✔ Add coconut milk

Stir in ¼ cup at the end for a creamier, richer dal.

✔ Adjust heat easily

Remove the seeds from the green chili — or skip it — for a mild version.

✔ Meal prep superhero

Dal tastes even better the next day as the spices deepen.

✔ Make it thicker or thinner

Simmer longer for a thick, scoopable dal— or add water for a soupier consistency.


Pot of dal with crispy garnish, set on a beige cloth. Partial lemon visible. Warm tones create a cozy, inviting atmosphere.

Final Thoughts


This Spinach Dal is everything I love in a comforting bowl: simple, nourishing, deeply flavoured, and easy enough for any night of the week. It’s the kind of recipe you make once, then wonder how you lived without it.

If you try this recipe, I’d love to see your creation!Tag me on Instagram @wellnesswhiskhub so I can share your cozy bowl of dal with our community.


Check my other delicious recipes




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