Dinner

Red Lentil Dal with Spinach and Rice

Name: Red Lentil Dal with Spinach and Rice
Prep time: 15 min
Total time: 15 min
Yield: 2 servings
Ingredients: 180 g Red lentils; 120 g Onion; 3 cloves, about 9 g Garlic; A thumb, grated Fresh ginger; 10 g Rapeseed oil; Half a tin (200 g) Chopped tomatoes, tinned; 150 g Spinach; 1 tsp Ground cumin; 1 tsp Ground turmeric; 1 tsp, added at the end Garam masala; 250 g Cooked white rice; A squeeze Lemon juice

Red lentils cooked down with onion, tomato and spices, spinach stirred in at the end, over rice. 29 g of protein for 588 kcal.

Calories: 588kcal
Protein: 29g
Fat: 7g
Carbs: 100g

Per serving, makes 2. 15 minutes of work, then 25 minutes simmering. Published 8 September 2026.

Allergens

None of the fourteen declared allergens is in the ingredient list as written.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Red lentils180 g
Rinse until the water runs clear or the dal is gluey. Dry weight.
Onion120 g
Garlic3 cloves, about 9 g
Fresh gingerA thumb, grated
Rapeseed oil10 g
Chopped tomatoes, tinnedHalf a tin (200 g)
Spinach150 g
Ground cumin1 tsp
Ground turmeric1 tsp
Garam masala1 tsp, added at the end
Cooked white rice250 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Lemon juiceA squeeze

Method

Soften the chopped onion in the oil over a medium heat for eight minutes, then add the garlic, ginger, cumin and turmeric and cook for one minute more.
Add the lentils, tomatoes and 600 ml of water. Bring to the boil, then simmer with the lid half on for 25 minutes, stirring now and then, until the lentils have collapsed.
Stir in the spinach a handful at a time until it wilts, then the garam masala, a good pinch of salt and the lemon. Loosen with a splash of water if it has gone stiff.
Serve over the rice.

Worth knowing

The dal thickens as it stands. Made ahead, it needs another 100 ml of water when reheated.
Rice is 100 g of the carbohydrate here. Leaving it out and eating the dal as a soup takes off about 160 kcal a serving.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.