Indian Red Lentil Dal with Spinach
A gently spiced, creamy red lentil dal finished with tender spinach and fresh cilantro. Ginger and garlic bring warmth without overpowering its comforting bowlful.
Fits Celiac, Hashimoto's, PCOS and 14 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 240 g red lentils, rinsed
- 900 ml water
- 1 tbsp olive oil
- ½ medium yellow onion, finely diced
- 1 tbsp fresh ginger, finely grated
- 2 cloves garlic, finely grated
- ½ tsp ground turmeric
- ¼ tsp ground cumin
- 100 g baby spinach, roughly chopped
- 10 g fresh cilantro, chopped
Method
- Warm olive oil; soften onion until translucent and fragrant.5 min timer
- Stir in ginger, garlic, turmeric, and cumin until aromatic.1 min timer
- Add lentils and water; simmer until tender and creamy.25 min timer
- Set aside a plain portion, then stir spinach into the pot.2 min timer
- Fold cilantro through the dal and serve in warm bowls.
Why it works
- 65 and over: Soft lentils and tender spinach make an easy-to-eat bowl.
- Crohn's or colitis: Mild ginger, soft lentils and well-cooked spinach keep the bowl gentle.
- Wheat allergy: Red lentils, vegetables and spices make this without wheat or grains.
- Soy allergy: Olive oil seasons the lentils without soy ingredients.
- Shellfish allergy: The dal uses lentils and vegetables, with no shellfish or seafood sauces.
- Gluten-free: Lentils, vegetables and plain spices keep grains and sauces out.
- Dairy-free: Olive oil gives the dal richness without dairy.
- Anti-inflammatory: Lentils, spinach, olive oil, ginger and turmeric build the bowl.
- No pork: Red lentils and vegetables make this without pork.
- Tree nut allergy: Olive oil and lentils bring richness without tree nuts.
- Milk allergy: The dal gets its creamy texture from lentils, not milk.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Vegetarian recipes, Vegan recipes, Low-GI recipes, One pan recipes, Date night recipes, Gluten-free dairy-free recipes, Gluten-free Indian recipes.