Indian Red Lentil Spinach Soup (Dhal)

Indian Red Lentil Spinach Soup (Dhal)

Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 4


2 cup Baby spinach (trimmed, chopped)
4 chapati Chapati bread (warmed)
1/3 cup Cilantro (coriander) (fresh leaves)
1 tbsp Cilantro (coriander), dried (ground)
1 tsp Cumin (ground)
1 clove(s) Garlic (crushed)
1 tbsp Peanut oil
2 cup Pink lentils, raw
1 can(16oz) Crushed tomatoes canned
1 tsp Turmeric, ground
2 medium Yellow onion (brown, thinly sliced)


Heat oil in a saucepan over medium heat. Add onion. Cook, stirring, for 5 minutes or until soft. Add garlic, coriander, cumin and turmeric. Cook, stirring, for 1 minute or until fragrant.

Add lentils, tomato and 2 1/2 cups cold water. Cover. Bring to the boil. Reduce heat to low. Simmer, stirring occasionally, for 20 minutes or until lentils are tender. Add spinach. Cook, stirring, for 2 minutes or until spinach is wilted.

Top lentil mixture with coriander. Season with pepper. Serve with chapati bread

Chapati is an unleavened Indian bread is usually served with curries as an alternative to rice. You can find it in the bread section of the supermarket. To warm, wrap in foil and place in an oven at 180C for 5 to 7 minutes.

Nutrition Facts

Per Portion

Calories 478
Calories from fat 55
Calories from saturated fat 9.4
Total Fat 6.1 g
Saturated Fat 1.0 g
Trans Fat 0
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 2.2 g
Cholesterol 0
Sodium 174 mg
Potassium 1133 mg
Total Carbohydrate 77 g
Dietary Fiber 15.1 g
Sugars 2.3 g
Protein 28.3 g

Dietary servings

Per Portion

Grain 1.1
Meat Alternative 1.9
Vegetables 4.7

Energy sources

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada