High fibre · High protein · Vegan · Gluten-free · Dinner
Creamy Dhal Tadka with Spinach
Red lentils cooked soft and creamy, finished with a sizzling tadka of cumin, mustard seed and curry leaves.
Prep10 min
Cook35 min
Serves6
Protein19 g
Ingredients
- 400 g red lentils, rinsed
- 1 tsp turmeric
- 1 onion, finely chopped
- 4 garlic cloves, 30 g ginger, grated
- 2 tomatoes, chopped
- 200 ml coconut milk
- 150 g spinach
- Juice of 1 lime
- Tadka: 2 tbsp ghee or oil, 1 tsp cumin seeds, 1 tsp black mustard seeds, 12 curry leaves, 2 dried chillies
Nutrition per serving
| Energy | ≈ 390 kcal |
| Protein | ≈ 19 g |
| Fibre | ≈ 9 g |
| Fat | ≈ 14 g |
Approximate values, calculated from standard UK food composition data.
Method
- Simmer lentils with turmeric and 1.2 litres water for 20–25 minutes, skimming, until collapsed.
- Meanwhile soften the onion in a little oil, add garlic and ginger, then the tomatoes; cook down to a paste.
- Stir the paste and coconut milk into the lentils. Season, then wilt in the spinach and add lime juice.
- For the tadka, heat ghee until very hot, add seeds until they pop, then curry leaves and chillies for a few seconds. Pour over the dhal to serve.
Nutritional notes
Lentils are a food source of protein, fibre and folate. Pairing them with rice gives a complementary mix of amino acids. Blooming spices in fat carries their flavour right through the dish.