The Healthify Food Library

The Healthify Food Library

Spinach Dal



Spinach Dal is a delicious and nutritious Indian stew made with lentils and spinach. It is a vegan and gluten-free dish that is packed with protein and fiber. The boiled lentils are cooked with spices and then simmered with spinach until thick and creamy. The dish is usually served with rice or roti and is a great way to get your daily dose of greens along with protein.

Macronutrients Breakdown

The Healthify Food Library


The Healthify Food Library


The Healthify Food Library


The Healthify Food Library



Get the best of both worlds - the taste you love and the health benefits you need - with Spinach Dal

Chat with our coaches to find out how.




split yellow lentils (toor dal)

1 cup


1/2 teaspoon

cumin seeds

1 teaspoon

mustard seeds

1 teaspoon

coriander powder

1 teaspoon

red chili powder

1/2 teaspoon

asafoetida (hing)

1/4 teaspoon


2 tablespoons


1 teaspoon

garlic paste

onion, finely chopped


tomatoes, finely chopped


spinach, finely chopped

2 cups

Salt to taste

garam masala

1/2 teaspoon


1/4 teaspoon

chopped cilantro

2 tablespoons



Step 1:

Rinse the lentils in a bowl and add 2 cups of water.

Step 2:

Add the turmeric and bring to a boil.

Step 3:

Reduce the heat and simmer for 15 minutes or until the lentils are cooked.

Step 4:

Heat the oil in a pan over medium heat.

Step 5:

Add the cumin and mustard seeds and let them sizzle.

Step 6:

Add the ginger-garlic paste and sauté for a few seconds.

Step 7:

Add the onion and sauté until golden brown.

Step 8:

Add the tomatoes and cook until they are soft.

Step 9:

Add the coriander powder, red chili powder, and asafoetida and mix well.

Step 10:

Add the cooked lentils and mix well.

Step 11:

Add the spinach and mix well.

Step 12:

Add salt to taste and mix well.

Step 13:

Add the garam masala and sugar and mix well.

Step 14:

Cook for 5 minutes or until the spinach is cooked.

Step 15:

Garnish with cilantro and serve hot.

Did you know?

The Healthify Food Library
How many users have tracked it?

We've got some serious foodies in our community! 10742 users have chowed down on Spinach Dal a whopping 22462 times.

The Healthify Food Library
Where was it consumed the most?

Hungry much? These cities certainly are! Hyderabad, Bengaluru, Chennai, Mumbai, Pune are the top 5 cities gobbling up Spinach Dal like there's no tomorrow.

The Healthify Food Library
When was it eaten the most?

When it comes to Spinach Dal, our users are head over heels in march, november, but the interest cools down in august.

The Healthify Food Library
Who preferred this food the most?

It's official: Spinach Dal is the food of choice for 24-27 female, with people of 35-40 BMI also on board.

Don't deprive yourself of Spinach Dal

Enjoy it guilt-free by talking to our nutrition coaches today.

Frequently Asked Questions