Spinach & Lentil Dal

Name: Spinach & Lentil Dal
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 6 servings
Ingredients: 1½ cups dried red lentils, rinsed; 4 cups vegetable broth; 3 cups fresh baby spinach; 1 can (14 oz) diced tomatoes; 1 large onion, diced; 3 cloves garlic, minced; 1 tablespoon fresh ginger, grated; 1 tablespoon coconut oil; 1 teaspoon turmeric; 1 teaspoon cumin; 1 teaspoon garam masala; ½ teaspoon coriander; ½ teaspoon salt; Juice of ½ lemon

Creamy Indian-spiced dal with red lentils and spinach made in the Instant Pot. Anti-inflammatory ingredients support PCOS management naturally.

PROTEIN 18g

CALORIES 311

P:E RATIO 5.8

TIME 25m

YIELD 6

Rich golden-orange lentil dal with wilted spinach in a dark bowl, garnished with a lemon wedge

P:E 5.8

ELITE DENSITY

1½ cups dried red lentils, rinsed HIGH FIBER

4 cups vegetable broth FLAVOR

3 cups fresh baby spinach HIGH FIBER

1 can (14 oz) diced tomatoes PRODUCE

1 large onion, diced FLAVOR

3 cloves garlic, minced FLAVOR

1 tablespoon fresh ginger, grated FLAVOR

1 tablespoon coconut oil FLAVOR

1 teaspoon turmeric FLAVOR

1 teaspoon cumin FLAVOR

1 teaspoon garam masala FLAVOR

½ teaspoon coriander FLAVOR

½ teaspoon salt FLAVOR

Juice of ½ lemon FLAVOR

Storage: Refrigerate in airtight containers for up to 6 days. Freeze portions for up to 3 months — dal freezes beautifully.
Batching: Turmeric and ginger have anti-inflammatory properties that may help with PCOS symptoms.
Reheat: Microwave for 2–3 minutes, stirring once. Stovetop: reheat over medium-low heat for 5 minutes, adding a splash of water or broth as it thickens.

EXECUTION STEPS

HIGH HEAT SEAR

Set the Instant Pot to Sauté mode. Add coconut oil, onion, and cook for 3 minutes until translucent.

HIGH HEAT SEAR

Add garlic and ginger; cook for 1 minute until fragrant.

VEGGIE STEAM-SAUTÉ

Add turmeric, cumin, garam masala, and coriander. Stir for 30 seconds to toast the spices.

THE MACRO PREP

Add red lentils, diced tomatoes, and vegetable broth. Stir well.

STEP 5

Cancel Sauté mode. Lock the lid and set to Pressure Cook on HIGH for 10 minutes with natural release.

STEP 6

Once pressure releases naturally (about 10 minutes), open lid and stir in spinach. The residual heat will wilt it immediately.

STEP 7

Stir in lemon juice and season with salt. The dal will thicken as it cools.

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Spinach & Lentil Dal

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

HIGH HEAT SEAR

HIGH HEAT SEAR

VEGGIE STEAM-SAUTÉ

THE MACRO PREP

STEP 5

STEP 6

STEP 7

PRIMARY CATEGORY

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