Lentil and Spinach Stew
A warm, comforting bowl of tender lentils and fresh spinach simmered together with aromatic spices. This rustic Indian stew is light yet satisfying, with a gentle heat from green chilies and a fragrant tempering of cumin and garlic. Perfect with steamed rice or a soft roti.
For 4 servings
- prep
Wash and soak the lentils.
Wash the toor dal thoroughly under running water until the water runs clear. Soak in enough water to cover for 30 minutes, then drain.
TIPSoaking reduces cooking time and makes the lentils easier to digest. - pressure cook · ~15 min
Pressure cook the dal with turmeric.
1.Add the drained dal to a pressure cooker with 2.5 cups of water.2.Stir in turmeric powder and salt.3.Close the lid and cook on medium heat for 4 whistles.4.Let the pressure release naturally, then open the lid and mash the dal lightly with a spoon.TIPNatural pressure release helps the lentils cook to a creamier consistency. - simmer · ~5 min
Add spinach to the cooked dal.
Add the chopped spinach to the mashed dal in the cooker. Stir well and let it simmer on low heat for 5 minutes until the spinach wilts completely. If too thick, add a splash of water to reach a stew-like consistency.
- temper · ~6 min
Make the tempering.
1.Heat ghee in a heavy-bottomed pan over medium heat until it shimmers.2.Add cumin seeds and let them sizzle and turn fragrant (30 seconds).3.Add chopped garlic and sauté until golden (1 minute).4.Add slit green chilies and cook for another 30 seconds.5.Add the chopped onion and cook until soft and translucent (4-5 minutes).TIPDon't rush the onions — letting them soften fully adds natural sweetness to the stew. - saute · ~5 min
Cook the tomato and spices.
1.Add the chopped tomato to the pan and cook until it breaks down and softens (3-4 minutes).2.Sprinkle in red chili powder and garam masala.3.Sauté for another minute until the raw smell of the spices disappears. - mix · ~3 min
Combine the tempering with the dal.
Pour the entire tempering mixture into the simmering dal and spinach. Stir well to combine everything. Let it bubble gently for 2-3 minutes so the flavors meld together.
- mix · ~1 min
Finish with lemon juice and adjust consistency.
Turn off the heat. Stir in the fresh lemon juice. Taste and adjust salt if needed. If the stew feels too thick, stir in a little hot water until it reaches a pourable, stew-like consistency.
- garnish
Garnish with fresh coriander and serve hot.
Ladle into bowls, scatter chopped coriander leaves on top, and serve immediately with steamed rice or roti.
TIPA final drizzle of raw ghee on top just before serving adds a lovely aroma.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking toor dal for 30 minutes before pressure cooking ensures even softening and reduces cooking time.
- 2Always let the pressure release naturally for a creamier, more cohesive dal texture.
- 3Do not skip wilting the spinach before adding tempering — it prevents a raw taste and blends the flavors.
- 4Cook onions until deeply golden, not just translucent, to unlock sweetness that balances the green chilies.
- 5Add lemon juice only after turning off the heat to preserve its bright, fresh acidity.
- 6For a thicker stew, mash more dal; for soupier, add hot water in small increments.
- 7A final drizzle of raw ghee or butter over each bowl adds a rich aroma and silken finish.
Adapt it for your goals.
Vegan
Replace ghee with any neutral oil such as sunflower or coconut oil for the tempering. The stew remains just as aromatic and silky, suitable for a plant-based diet.
low oilLow-oil
Skip the tempering entirely and instead dry-toast cumin seeds in a pan before adding a splash of water, garlic, and onions. This reduces fat while keeping the essential cumin and garlic character.
high proteinHigh-protein
Mix in ½ cup of cooked chickpeas or crumbled paneer along with the spinach to boost protein content while keeping the stew hearty and textured.
mild & kid friendlyMild & kid-friendly
Omit the green chilies and red chili powder, and swap for a pinch of sweet paprika. The stew becomes gentle with no heat, perfect for children who still enjoy the cumin-garlic base.
Why this is on our healthy list.
Rich in Plant Protein
Toor dal (split pigeon peas) is a staple legume packed with protein and fiber, making this stew naturally filling and supportive of muscle repair and satiety.
High in Iron & Folate
Spinach contributes readily absorbable iron and folate, while the vitamin C from lemon juice enhances iron absorption from both the dal and greens.
Gut-Friendly & Digestive Aid
The combination of turmeric, cumin, and ginger-like compounds in garlic supports digestion and reduces bloating, while the soft-cooked dal is gentle on the stomach.
Low in Saturated Fat
With only one tablespoon of ghee (a source of healthy fats) and no cream or coconut milk, this stew is naturally low in saturated fat and cholesterol-free.
Frequently asked questions
Yes, but skip pressure cooking. Simmer canned lentils with water and turmeric for only 5 minutes, then proceed with the spinach and tempering steps — the texture will be softer and less creamy than pressure-cooked toor dal.
