Spinach and Tomato Dal (Indian Lentil Soup)

Spinach and Tomato Dal (Indian Lentil Soup)

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lucky 2

"This is a basic dal (Indian lentil soup) recipe that my mom always makes. You can substitute different vegetables and greens and follow similar procedure. This is a hearty and healthy dish that leaves you satisfied without overfilling you. You can substitute spinach for other dark greens like mustard greens, kale, or swiss chard. The cook time will vary. Serve with steamed rice."
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1 h 50 m servings 291 cals
Serving size has been adjusted!

Original recipe yields 4 servings



  • Calories:
  • 291 kcal
  • 15%
  • Fat:
  • 11.6 g
  • 18%
  • Carbs:
  • 35.8g
  • 12%
  • Protein:
  • 14.8 g
  • 30%
  • Cholesterol:
  • 0 mg
  • 0%
  • Sodium:
  • 666 mg
  • 27%

Based on a 2,000 calorie diet

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Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.


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  1. Bring lentils and 4 cups water to a boil in a saucepan. Stir in salt. Reduce heat to medium-low and cook at a simmer 10 minutes. Skim off any scum that forms and continue to simmer until the lentils are tender, about 1 hour.
  2. Heat the oil in a separate saucepan. Cook mustard seeds and cumin seeds in hot oil until they start to splatter, 2 to 3 minutes. Add onion, garlic, and turmeric to the seeds; cook and stir until the onion is soft, about 5 minutes. Stir spinach, tomato, and cayenne pepper into the onion mixture; cook until the spinach wilts and the tomato is tender, about 5 minutes.
  3. Stir the cooked lentils and cilantro into the spinach mixture; bring to a simmer and cook for 5 minutes. Adjust salt and water to taste and texture preferences.


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this came out great - i have one word of caution. I'm new to Indian cooking, and I was very unprepared to cook the mustard and cumin seeds until they start to splatter. They splattered all ove...

This tasted much better than anticipated. Served it up with some chutney and the sweetness brought all the flavors together, even got the kids to eat some too.

If you're doubling the recipe, be sure to double the amount of water you put in with the lentils. The auto feature neglects that!!!

Thank you Lucky for the satisfying meal we had tonight, not a bad recipe for someone just being introduced to Indian cooking. I do however feel that it needed more of a kick. We ate it with naan.

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