This vegan red lentil dal with spinach is packed with fiber and protein, anti-inflammatory spices, and hearty vegetables. Ready in under an hour.
As odd as it may sound, this recipe was inspired by my spice rack. I’d always dreamed of having that Pinterest-perfect spice rack prominently displayed in my kitchen. Because historically, my spices have been either haphazardly packed into a too-small cabinet, or stored in a too-big drawer, with the bottles rattling around each time I opened it.
When we moved into our current place, I decided to invest in this area of our kitchen. I bought wooden shelves from Ikea, matching glass jars, and fuschia masking tape for labeling. (I get my spices in bulk from Atlantic Spice Company, btw). And now, whenever I walk past the shelves, my inner Marie Kondo’s joy is very much sparked!
When I finally got everything organized, though, I realized that I’d amassed a sizable collection of spices… and actively used only about three of them. I started thinking of ways to experiment with the rest and the first idea that sprang to mind was this vegan red lentil dal with spinach.
What Is Red Lentil Dal
The word “dal” (sometimes spelled daal, dahl, or dhal) refers to lentils themselves, as well as to lentil-based stews. To make dal, lentils are simmered until they’re completely broken down, then they’re mixed with oil-warmed spices (the spice oil is known as “tarka” or “tadka”).
Red lentil dal (a.k.a. “masoor dal”) sometimes contains spinach but does not typically have other vegetables. I like to add lots of vegetables to dal, though, because I enjoy the textural contract and aromas they add. Some dals are thick like a stew, while others are thinner – more like a red lentil soup (like this one).
Psst… If you’re looking for a creamier red lentil soup, check out this carrot lentil soup with coconut milk.
Health Benefits of Red Lentil Dal
In a nutshell, dal is very good for you. In Ayurveda (the ancient Indian holistic wellness system), dal is considered detoxifying and balancing. The spices – typically coriander, cumin, fenugreek, mustard seeds, turmeric, chili, and ginger – are believed to fire up the digestive system, making lentils easy to digest. This “digestive fire” is thought to help with overall toxin elimination. Ginger and turmeric, in particular, are known for their anti-inflammatory properties.
How to Make Red Lentil Dahl with Spinach
- Make the Base. Sauté the carrots, onions, and mushrooms with salt until they’re softened, about 8 minutes.
- Simmer the Soup. Add lentils to the pot, along with the broth and turmeric. Cover and bring to a boil. Then reduce to heat to low and simmer gently until the lentils are broken down – about 15 minutes. Then add the cauliflower and cook until the soup has thickened, 5 to 10 minutes more.
- Make the Tadka. Meanwhile, in a small skillet, combine oil, minced garlic and ginger, as well as all the dried spices, and warm until fragrant, 1 to 2 minutes.
- Finish the Soup. Stir in the spinach and cook just until wilted, about a minute. Turn the heat off and stir in the tadka and lemon juice.
FAQ’s
Culinarily speaking, red lentils do not need to be soaked before cooking. Because of this, and their quick cook time (~20 minutes), they are ideal for speedy weeknight meals.
Yes – it’s a good idea to give them a quick rinse in a mesh strainer to wash off any dust.
Tadka (or “tarka”) is an Indian spice oil technique wherein [usually whole] spices are warmed in hot oil to activate their aromas. The mixture is then stirred into dishes like soups, stews, and rice to give them an extra layer of flavor and texture. This is superior to adding spices to a simmering dish (like this dal, for example) because spices can lose their potency.
The long list of spices here is key. Together, they create a well-rounded, incredibly fragrant soup. If you’re a fan of Indian flavors, I recommend investing in all the spices because I suspect you’re gonna want to make this soup more than once. But! Don’t let the lack of certain spices deter you from making this. Just compensate with more of whichever ones you do have for the ones you don’t have.
More Indian-Inspired Recipes…
Let me know if you try this recipe! Give it a rating below and leave a comment, and don’t forget to tag your creation with @thenewbaguette on Instagram.
The Full Recipe
Red Lentil Dal with Spinach
- Prep Time: 10 mins
- Cook Time: 30 mins
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Category: Soups
- Method: Stovetop
- Cuisine: Indian
- Diet: Vegan
Description
This red lentil dal with spinach is packed with fiber and protein, anti-inflammatory spices, and hearty vegetables.
Ingredients
For the Soup
- 1 tablespoon neutral oil, like avocado or refined coconut
- 8 ounces cremini mushrooms, sliced
- 1 medium yellow onion, diced
- 2 medium carrots, peeled and diced
- Fine sea salt, to taste
- 6 cups vegetable broth or water
- 1 1/2 cups red lentils (masoor dal)
- 1/2 teaspoon ground turmeric
- 1/2 head of cauliflower, cut into bite-size pieces
- 3 generous handfuls baby spinach, roughly chopped
- 2 tablespoons lemon juice
- Cilantro, for serving
For the Tadka
- 2 tablespoons neutral oil, like avocado or refined coconut
- 2 medium garlic cloves, minced
- 1-inch piece of ginger, peeled and minced
- 1/2 teaspoon black mustard seeds* (see substitution note below)
- 1/2 teaspoon coriander seeds
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon fenugreek seeds
- 1/4 teaspoon chili flakes
- 1/4 teaspoon freshly ground black pepper
Instructions
- Heat 1 tablespoon oil in a large heavy-bottomed pot over medium heat. Add the mushrooms, onions, carrots, and 1/4 teaspoon salt. Cook until the vegetables are soft and the onion is translucent, about 8 minutes.
- Meanwhile, place 1 1/2 cups lentils in a mesh strainer and pick through for loose stones/dirt. Then rinse well under running water.
- Add lentils to the pot, along with 6 cups broth and 1/2 teaspoon turmeric. Cover tightly with a lid and bring to a boil. Then reduce the heat to low and simmer until the lentils are broken down, about 15 minutes.
- Add the cauliflower and simmer until it’s tender and the soup is thick, 5 to 10 minutes more.
- Meanwhile, heat 2 tablespoons oil in a small skillet over medium heat. Add all the spices (from garlic through black pepper) and heat until fragrant, 1 to 2 minutes. Then remove from heat.
- Lastly, add the spinach to the soup and cook just until it’s wilted. Turn the heat off and stir in 2 tablespoons lemon juice and the spices with their oil. Season to taste with salt. Serve with cilantro.
Notes
Don’t let the lack of certain spices deter you from making this soup. Just compensate with more of whichever ones you do have for the ones you don’t have.
Nutrition
- Serving Size: 1/6 of the recipe
- Calories: 250
- Fat: 5.3 g
- Carbohydrates: 35.9 g
- Fiber: 16.6 g
- Protein: 14.4 g
Diane Burke says
Dont see the black mustard substitute here
Alexandra Shytsman says
Hi Diane! You can use black or brown mustard seeds here. What I meant is to refer to the note at the bottom of the instructions: “Don’t let the lack of certain spices deter you from making this soup. Just compensate with more of whichever ones you do have for the ones you don’t have.”
If you don’t have any mustard seeds, feel free to simply skip them 🙂
Cheryl says
Nutritious and filling! Perfect for winter. I added another Tbsp of lemon juice–and probably more spinach than called for. Thank you
Alexandra Shytsman says
You’re welcome, Cheryl! So glad this worked out for you 🙂
Julie says
I was reading the first comment and their response was precisely what I was going to type! Oh my, this is so good! I LOVE it! This is the first recipe I have tried from your site. I looked up vegan meal prep and there you were. I will be back for more!
Alexandra Shytsman says
Hi Julie! So glad you found my site and enjoyed this recipe. Thank you for taking the time to leave a comment 🙂
Eileen says
Oh my—this is so good! It’s simple in the best way and comes together so quickly. I made exactly as written other than using frozen chopped spinach. I am betting the leftovers will be even better.
Alexandra says
So glad you liked it, Eileen! Love the frozen spinach hack.
Rob says
An excellent recipe. Made this for my wife whilst she was waylaid with Covid and she ate an entire bowlful and said she’d happily have the remainder later in the week. Followed the ingredients, quantities and timings exactly and could not be happier. Many thanks Alex.
Alexandra says
Hi Rob! Thank you so much for the feedback. I’m so glad she enjoyed the soup and hope she feels better soon 🙂
Mark says
I like this recipe, however I’ve modified the spice mixture: used powdered versions of each spice except for the mustard seeds, Added a rounded 1/2 tsp of high quality garam masala, added a rounded 1/4 tsp of curry powder, added a bit more turmeric, substituted a rounded 1/4 tsp cayenne pepper for the chili flakes and added 1/8 tsp of kasmiri chili powder (from spicewalla). I think this really amps up the flavor profile as well as the heat level.
Alexandra says
Sounds great! Glad you found a spice mixture that works for you 🙂