Spinach and Tomato Dal (Indian Lentil Soup)

This red lentil, spinach, and tomato dal (Indian lentil soup) recipe makes a hearty and healthy dish that leaves you satisfied without overfilling you.

• Preparation Time: 20 mins
• Cooking Time: 1 hr 30 mins
• Total Time: 1 hr 50 mins
• Calories: 291 Calories

Ingredients

• 1 onion, chopped
• 4 cups water
• 3 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 cup red lentils
• 1 pinch ground turmeric
• 1 teaspoon cumin seeds
• 1 teaspoon mustard seeds
• Water, as needed
• 1 bunch spinach, chopped
• 1 teaspoon salt, plus more for seasoning
• 1 large plum tomato, chopped
• 0.25 cup chopped fresh cilantro
• 0.5 teaspoon cayenne pepper

Recipe Instructions

Step 1

Bring 4 cups water and lentils to a boil in a saucepan; stir in salt. Reduce heat to medium-low; simmer 10 minutes. Skim off any foam that forms; continue to simmer until lentils are tender, about 1 hour.

Step 2

Heat oil in a separate saucepan. Add mustard seeds and cumin seeds; cook until they start to splatter, 2 to 3 minutes. Add onion, garlic, and turmeric; cook and stir until onion is soft, about 5 minutes. Stir in spinach, tomato, and cayenne pepper; cook until spinach wilts and tomato is tender, about 5 minutes.

Step 3

Stir cooked lentils and cilantro into spinach mixture; bring to a simmer and cook for 5 minutes. Adjust salt and water to taste and texture preferences.