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LENTIL, PUMPKIN AND SPINACH DHAL

Lentil, pumpkin, and spinach dhal is not only a delicious and nutritious dish but also packs a punch when it comes to health benefits. Diverse in flavor and rich in essential nutrients, it’s a dish that deserves a spot on your dinner table. In this article, you’ll learn how to prepare this exquisite meal from scratch, while keeping the health benefits at the forefront. So, let’s dive in and whip up something extraordinary!
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Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour

Nutritions

Nutrition Facts
LENTIL, PUMPKIN AND SPINACH DHAL
Amount per Serving
Calories
230
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
0.5
g
3
%
Sodium
 
200
mg
9
%
Potassium
 
650
mg
19
%
Carbohydrates
 
38
g
13
%
Fiber
 
15
g
63
%
Protein
 
13
g
26
%
* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

  • Lentils: 1 cup 240 mL
  • Pumpkin: 2 cups cubed (480 mL)
  • Spinach: 3 cups roughly chopped (720 mL)
  • Onion: 1 medium-sized finely chopped
  • Garlic: 3 cloves minced
  • Ginger: 1 inch grated
  • Tomatoes: 2 medium-sized diced
  • Turmeric powder: 1 tsp 5 mL
  • Cumin seeds: 1 tsp 5 mL
  • Red chili powder: 1/2 tsp 2.5 mL [optional]
  • Olive oil: 2 tbsp 30 mL
  • Salt: to taste
  • Water: 4 cups 960 mL

Instructions

  • Start by washing the lentils thoroughly. Soak them in water for about 15 minutes.
  • In a large pot, heat the olive oil. Once hot, add the cumin seeds and let them splutter.
  • Add in the finely chopped onions and sauté until they turn translucent.
  • Introduce the minced garlic and grated ginger. Fry until they release a fragrant aroma.
  • Toss in the diced tomatoes. Mix well and cook until they’re soft.
  • Add the cubed pumpkin pieces and stir for a few minutes.
  • Pour in the soaked lentils and 4 cups of water.
  • Season with turmeric, red chili powder, and salt.
  • Allow the mix to come to a boil, then reduce heat and let it simmer for 30 minutes.
  • Check if the lentils and pumpkin are soft and cooked through. If not, simmer for an additional 10 minutes.
  • Once done, fold in the roughly chopped spinach. Stir and let it cook for another 5 minutes.
  • Remove from heat and let it stand for a couple of minutes before serving.

Notes

TIPS:
For a creamier Lentil, pumpkin, and spinach dhal, blend half the lentils before adding them to the pot.
Adjust the spices according to your taste preference. If you want a spicier kick, increase the amount of red chili powder.
If you prefer a thicker consistency, reduce the water by half a cup.
SERVING SUGGESTIONS:
Serve the Lentil, pumpkin, and spinach dhal hot with brown rice or whole wheat flatbread.
A side of freshly sliced cucumbers and yogurt can help balance out the spices.
Finish with a drizzle of lemon juice for a tangy twist.