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🍛 Indian · Main · Medium difficulty · Vegetarian

Spinach Dal Tadka

A silky Indian main built around spinach, seasoned with split lentils and turmeric.

Prep time
9 min
Cook time
21 min
Total time
30 min
Servings
6
Calories
281 kcal
Protein
11 g
Carbs
28 g
Fat
14 g
Course
Main

About this Indian stew

Spinach Dal Tadka is a Indian main built around fresh spinach. It takes about 30 min from start to finish, 9 minutes of prep and 21 minutes of cooking, and serves 6.

Cooking method: stew. Difficulty is rated medium. Vegetarian, and marked gluten-free in our data.

Good for: budget friendly, light & low calorie, meal prep, one-pot wonders, comfort food.

Ingredients

Quantities are for 6 servings. Change the servings in the app to rescale them automatically.

  • 400 g fresh spinach
  • 300 g split lentils
  • 1 tsp turmeric
  • 2 tomatoes, chopped
  • 1 tsp cumin seeds
  • 4 garlic cloves, sliced
  • 2 tbsp ghee
  • 2 tbsp cooking oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Pat the spinach dry, season and brown in batches in a heavy pot; set aside.

    Heat
    Off, no heat yet
    Look for
    Pieces are roughly the same size, so they all finish cooking together.
    Why it matters
    Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
    Avoid
    Cutting pieces of mixed sizes: small ones burn while big ones stay raw.

  2. Step 2. Soften the aromatics in the same pot, scraping up the browned bits.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  3. Step 3. Add the split lentils, turmeric, tomatoes and cumin seeds and just enough water to cover.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  4. Step 4. Return the spinach, cover and simmer gently for 16 minutes.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  5. Step 5. Uncover and reduce the sauce for 10 minutes until rich and glossy.

    Heat
    Low, with small lazy bubbles
    Look for
    Small bubbles break the surface gently; the sauce thickens and the food turns tender.
    Why it matters
    Gentle, steady heat softens tough fibres and lets flavours blend without drying things out.
    Avoid
    Letting it boil hard, which toughens meat and reduces the liquid too fast. Lifting the lid too often loses heat.

  6. Step 6. Season, rest for 10 minutes and serve with ghee.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

Chef's tip

Low and slow is the whole secret.

Equipment you will need

  • Heavy pot with lid
  • Wooden spoon
  • Plate for browned meat

Nutrition per serving

Estimated per serving: 281 kcal, 11 g protein, 28 g carbohydrate and 14 g fat. Roughly 16% of the energy comes from protein, 40% from carbohydrate and 45% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Spinach Dal Tadka

Substitutions and variations

  • Brown the meat in batches for deeper flavour before adding liquid.
  • Use lentils or chickpeas for a meat-free version and shorten the simmer time.
  • Stews taste better the next day; cool, refrigerate and reheat until piping hot.

Frequently asked questions about Spinach Dal Tadka

How long does Spinach Dal Tadka take to make?

It takes about 30 min in total: 9 minutes of prep and 21 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 281 kcal, with 11 g protein, 28 g carbohydrate and 14 g fat. These are estimates for the recipe's 6 servings.

Is Spinach Dal Tadka gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

Yes, it is vegetarian: no meat, poultry or fish.

How difficult is it to cook?

It is a medium-difficulty recipe: it needs some timing and several steps, so read through the method before you start.

Can I make Spinach Dal Tadka ahead or freeze it?

Yes. Cool it quickly, refrigerate for up to 3-4 days, or freeze for up to 3 months. Reheat until steaming hot throughout.

How many servings does it make?

This recipe makes 6 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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