Recipe description
March 7, 2026
Red Lentil Dahl with Spinach
A comforting red lentil dahl that supports steady digestion and fiber variety.
Plant Based
High Fiber
Digestive Support
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils and greens.
- Colorful spices add polyphenols and flavor.
- Plant-based protein with slow-burning carbs and fiber.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Lentils
1
cup
Spinach
1
tablespoon
Instructions
1
In a pot, heat the oil over medium heat and sauté the chopped onion until translucent.
2
Add minced garlic, ginger, and grated ginger, stirring for another minute until fragrant.
3
Stir in the turmeric and cumin, cooking for an additional minute.
4
Add the red lentils, coconut milk, and 2 cups of water to the pot. Bring to a boil.
5
Reduce heat and simmer for 20-25 minutes, or until lentils are tender.
6
Stir in spinach and cook until wilted, about 2-3 minutes.
7
Season with salt and black pepper to taste. Serve warm.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
11 g
Fiber
6 g
Sugar
8 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is Red Lentil Dahl with Spinach vegan and dairy-free?
Yes. It’s vegan and dairy-free as written (prepared with water or vegetable stock).
How much protein does a serving provide?
About 12–18 g, depending on portion size and exact ingredients.
Is this gluten-free?
Yes—naturally gluten-free, provided you don’t add gluten-containing ingredients.
Can I adjust the spice level?
Yes—reduce chili or garam masala, or add more cumin, coriander, or chili flakes to taste.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; reheat gently.
What are the key ingredients?
Red lentils, spinach, onion, garlic, tomatoes or broth, oil, and warming spices (cumin, coriander, turmeric, garam masala).
What should I serve it with?
Pair with wholesome grains like rice or quinoa, or with a greens-based side; optional dairy-free yogurt.
Can I freeze this dish?
Yes—cook-and-freeze the dal for up to 2–3 months; thaw and reheat.
Is it suitable for kids or pregnant people?
Generally safe for most, but check for legume allergies; for pregnancy or medical concerns, consult a healthcare provider.
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