Spinach and Tomato Dal is a healthy dish that’s also delicious, combining . the best of both worlds. This recipe is a delightful marriage of flavors and is a delicious way to increase your consumption of plant-based foods.
It’s also a great way to get more greens into your diet. The spinach leaves add a nutrient-rich element to the dish, and the tomatoes provide natural sweetness and acidity. This dal is also high in fiber and protein, making it a filling and satisfying meal.
This Spinach and Tomato Dal is healthy, plant-based, and easy to make. It’s a great way to increase your consumption of greens and get more fiber and protein into your diet. Serve it by itself or over a bed of steamed rice.
🥘Ingredients
For this plant-based dish, you need the following ingredients:
- 1 cup yellow split peas rinsed
- 1 tbsp each cumin seeds and coriander seeds
- 2 tbsp clarified butter ghee
- 1 onion finely chopped
- 1 tbsp each minced garlic and gingerroot
- 1 tsp salt
- ½ to 1 tsp red chile powder such as Kashmiri
- ½ tsp turmeric
- Freshly ground black pepper
- 28 oz can of tomatoes with juice, coarsely chopped
- 1 cup vegetable stock or water
- 1 tbsp freshly squeezed lemon juice
- 8 oz trimmed fresh spinach leaves chopped
- Plain dairy or vegan yogurt optional
🔪Instructions
To make dal, start by combining (rinsed) split peas with 4 cups of water. Bring the peas to a boil and skim off any foam that forms. Reduce the heat to low, partially cover, and simmer until the peas are very tender – about 30 minutes. Drain the peas.
In another large saucepan, toast cumin and coriander seeds over medium heat, stirring, until fragrant, about 3 minutes. Transfer the spices to a mortar and grind them to a powder.
In the same pan, heat clarified butter over medium heat. Add onion and cook, stirring, until softened, about 3 minutes. Add garlic and ginger and cook, stirring, for 1 minute. Stir in salt, chile powder, turmeric, and reserved cumin mixture. Season to taste with black pepper.
Stir in tomatoes and juice and bring to a boil. Stir in the drained cooked split peas, stock, and lemon juice. Reduce the heat and simmer until flavors are melded – about 5 minutes.
Add spinach, in batches, stirring to submerge each before adding the next. Cover and cook until spinach is wilted, about 5 minutes.
Ladle into warm serving bowls. Drizzle to taste with yogurt.
💭Tips
If you are on a vegan diet, simply use oil for sauteeing and a non-dairy yogurt for topping.
For convenience, you can substitute a 10-ounce package of frozen spinach, thawed, for fresh spinach.
FAQ
You can skip the second step in this recipe and use ground version of each spice.
Like spinach? Check out our recipes for Easy Chicken and Spinach Pasta, Easy Baked Spinach Dip, and Easy Flatbread Pizza with Spinach and Mushrooms.
Spinach and Tomato Dal
Ingredients
- 1 cup yellow split peas rinsed
- 1 tablespoon each cumin seeds and coriander seeds
- 2 tablespoon clarified butter ghee or oil 30 mL
- 1 onion finely chopped
- 1 tablespoon each minced garlic and gingerroot
- 1 teaspoon salt
- ½ to 1 teaspoon red chile powder such as Kashmiri
- ½ teaspoon turmeric
- Freshly ground black pepper
- 28 ounces tomatoes, with juice, coarsely chopped
- 1 cup vegetable stock or water
- 1 tablespoon freshly squeezed lemon juice
- 8 ounces trimmed fresh spinach leaves chopped
- Plain dairy or vegan yogurt optional
Instructions
- In a large saucepan, combine rinsed split peas with 4 cups (1 L) fresh water. Bring to a boil. Skim off any foam. Reduce heat to low, partially cover and simmer until peas are very tender, about 30 minutes. Drain.
- In another large saucepan, toast cumin and coriander seeds over medium heat, stirring, until fragrant, about 3 minutes. Transfer to mortar and grind to a powder.
- In same pan, heat clarified butter over medium heat. Add onion and cook, stirring, until softened, about 3 minutes. Add garlic and ginger and cook, stirring, for 1 minute. Stir in salt, chile powder to taste, turmeric and reserved cumin mixture. Season to taste with black pepper. Stir in tomatoes and juice, and bring to a boil. Stir in drained cooked split peas, stock and lemon juice. Reduce heat and simmer until flavors are melded, about 5 minutes.
- Add spinach, in batches, stirring to submerge each before adding the next. Cover and cook until spinach is wilted, about 5 minutes.
- Ladle into warm serving bowls. Drizzle to taste with yogurt (if using).
Video
Notes
by Judith Finlayson with permission.
***Dal is the word for both split pulses (such as split peas or red lentils) and the dishes made from them. If you are cooking for someone who is gluten-free, check labels on packaged ingredients, such as stock. They can contain gluten.
To rinse split peas before cooking them:
- Place split peas in the saucepan in which they will be cooked and cover with water.
- Using your hands, rub the peas together until the water becomes very cloudy.
- Drain.
- Repeat 3 more times or until the water is clear.
- Proceed with Step 1.
Nutrition
The Chile Pepper Bible
Think you know all there is to know about chile peppers? I bet you don’t. In addition to 250 recipes “from sweet to fiery & everything in between,” The Chile Pepper Bible by Judith Finlayson probably has more information about capsicum plants than Encyclopedia Britannica.
In The Chile Pepper Bible, we learn more about the history of chile peppers (the Western world can thank Columbus for the introduction), how chiles are rated according to spice level, and the different types of chiles. Sprinkled throughout the 250 recipes in the book are tips pertaining to the dishes as well as suggestions on how to convert the recipes to vegan when possible.
First – About Judith Finlayson
Judith fell in love with chiles sometime in the late ’70’s. She has visited Mexico numerous times, did a culinary tour with Rick Bayless, and has spent a week cooking in Michoacán.
Judith’s professional background was that of an author and journalist prior to turning her passionate love of cooking and interest in the culture of food into a second career. More than 750,000 of her cookbooks have been sold.
Look for The Chile Pepper Bible at your local bookstore or at Amazon.com
. For more recipes by Judith Finlayson, check out her website, www.JudithFinlayson.com.
Be sure to come back and tell us how your Spinach and Tomato Dal turned out!
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