Red Lentil Dal with Spinach high-protein recipe

Meals · High Protein

Red Lentil Dal with Spinach (32g Protein)

Name: Red Lentil Dal with Spinach
Prep time: 15 min
Cook time: 6 h
Total time: 6 h 15 min
Yield: Serves 4
Cuisine: Indian
Ingredients: 3 cups red lentils; 10 oz spinach; 1 cup coconut milk; 1 large onion; 5 cloves garlic; 2 tbsp ginger; 1 tsp turmeric; 2 tsp cumin; 1.5 tsp garam masala; 6 cups vegetable broth; 2 cups greek yogurt; 2 tbsp ghee; 1.5 tsp salt; 2 whole dried red chilies

This slow cooker dal delivers 32 grams of protein and 502 calories per serving. Red lentils break down into a creamy base while spinach adds color and nutrients. Following Madhur Jaffrey's method, a tadka of cumin and spices blooms in hot oil before being poured over the finished dal for aromatic depth.

Serves 4

32g protein 502 cal

Prep Time 15 min

Cook Time 6 hr

Total Time 6 hr 15 min

Nutrition per serving

Protein: 32 g
Calories: 502
Carbs: 49 g
Fat: 22 g

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

4 servings

3 cups red lentils — rinsed until water runs clear
10 oz spinach — fresh, roughly chopped
1 cup coconut milk — full-fat
1 large onion — finely diced
5 cloves garlic — minced
2 tbsp ginger — freshly grated
1 tsp turmeric — ground
2 tsp cumin — whole seeds for tadka
1.5 tsp garam masala
6 cups vegetable broth
2 cups greek yogurt — for serving
2 tbsp ghee — or vegetable oil for tadka
1.5 tsp salt
2 whole dried red chilies — optional, for tadka

Steps

Rinse red lentils in several changes of water until the water runs mostly clear. This removes surface starch that can make the dal gummy.
Add rinsed lentils, vegetable broth, onion, garlic, ginger, turmeric, and salt to a slow cooker. Stir to combine.
Cover and cook on LOW for 6-8 hours or HIGH for 3-4 hours, until lentils have completely broken down into a creamy consistency. Red lentils don't hold their shape like brown or green lentils. They'll become a thick, porridge-like dal.
During the last 30 minutes of cooking, stir in coconut milk and garam masala. Add chopped spinach, pressing it into the hot dal. Cover and let spinach wilt, about 10-15 minutes.
Make the tadka: In a small skillet, heat ghee over medium-high heat until shimmering. Add cumin seeds and dried red chilies (if using). Let sizzle for 30 seconds until cumin darkens slightly and becomes fragrant. This happens quickly, so watch carefully.
Pour the hot tadka directly over the dal in the slow cooker. Cover immediately to trap the aromatic steam. The sizzle you hear is flavor being infused.
Stir the dal well to incorporate the tadka. Taste and adjust salt. The dal should be creamy and pourable. Add more broth if too thick.
Serve in bowls, topped generously with Greek yogurt (about 1/2 cup per serving). The cool, tangy yogurt contrasts beautifully with the warm, earthy dal.

Why This Works

Red lentils (masoor dal) cook down completely, creating a naturally creamy base without any blending. The slow cooker method is hands-off and forgiving. The lentils can't overcook since they're meant to break down anyway. Greek yogurt adds 9g protein per serving while providing the traditional cooling contrast that Indian cuisine pairs with spiced dishes.

The Tadka Tradition

Madhur Jaffrey describes tadka as 'the soul of dal.' This technique. Blooming whole spices in hot fat, then pouring over the finished dish. Adds a layer of aromatic complexity that cooking spices into the dal cannot achieve. The sizzle when oil hits the dal releases volatile aromatics that would otherwise cook off.

Slow Cooker Adaptation

Traditional dal simmers on the stovetop, requiring occasional stirring. The slow cooker achieves the same broken-down texture with no monitoring. For stovetop: simmer covered in a heavy pot for 40-50 minutes, stirring occasionally and adding liquid as needed.

Make It Your Own

Stir in a tablespoon of tomato paste with the coconut milk for tangier dal. Add 1/4 tsp asafetida to the tadka for deeper umami. For extra heat, use Kashmiri chili powder instead of dried chilies. This dal freezes well for up to 3 months. Thaw overnight and reheat gently with a splash of water.

Sources Research-Backed

Madhur Jaffrey masterclass.com Indian cooking authority, cookbook author
Madhur Jaffrey thehappyfoodie.co.uk Indian cooking authority

Frequently Asked Questions

Is red lentil dal gluten-free?

Yes. Red lentils, spinach, coconut milk, and all spices are naturally gluten-free. Verify your vegetable broth doesn't contain wheat. This is a naturally gluten-free, high-protein meal.

Can I make this dal vegan?

Yes. Skip the Greek yogurt or replace with coconut yogurt. Use vegetable broth instead of any chicken-based broth. The dal base is already vegan and provides 23g protein per serving from lentils alone.

How long does dal last in the fridge?

5-6 days refrigerated. Dal thickens as it sits. Add water or broth when reheating. The flavors actually improve after a day as the spices meld. Store the yogurt separately and add fresh when serving.

Can I make dal on the stovetop instead?

Yes. Simmer covered in a heavy pot for 40-50 minutes, stirring occasionally. Add liquid as needed. Red lentils absorb a lot. The lentils should break down completely into a creamy texture. Make the tadka the same way.