Ingredients
Equipment
Method
- Place the red lentils in a fine-mesh strainer and rinse under cold running water until the water runs clear, about 1-2 minutes. This removes excess starch and helps with digestion. Set aside to drain.
- Heat the olive oil or coconut oil in a large pot or Dutch oven over medium heat. Add the diced onion and sauté for 4-5 minutes until softened and translucent, stirring occasionally.
- Add the minced garlic to the pot and cook for 1 minute, stirring constantly, until fragrant but not browned.
- Add the turmeric, cumin, coriander (if using), black pepper, and salt to the pot. Stir constantly for 30 seconds to toast the spices and release their aromatic oils. This step intensifies the flavor.
- Add the rinsed lentils and water (or vegetable broth) to the pot. Stir well to combine all ingredients and ensure the spices are evenly distributed.
- Bring the mixture to a boil over high heat, then reduce the heat to low. Cover the pot and simmer for 18-20 minutes, stirring occasionally, until the lentils are tender and have broken down slightly. The dal should have a thick, stew-like consistency.
- Stir in the fresh spinach and cook uncovered for 2-3 minutes, stirring frequently, until the spinach is completely wilted and incorporated into the dal.
- Taste and adjust seasoning with additional salt if needed. If the dal is too thick, add water or broth 2 tablespoons at a time until you reach your desired consistency.
- Serve hot, drizzled with fresh lemon juice and garnished with chopped cilantro if desired. Enjoy with cauliflower rice or a fresh green salad for a complete diabetic-friendly meal.
Nutrition
Notes
This Indian Lentil Stew is specifically designed for diabetic management. Red lentils have a low glycemic index (25-30) and are rich in soluble fiber, which slows glucose absorption and helps maintain stable blood sugar levels. The 7g of fiber per serving supports digestive health and promotes satiety, reducing the likelihood of blood sugar crashes and overeating. Turmeric contains curcumin, a powerful anti-inflammatory compound that research suggests may improve insulin sensitivity and reduce diabetes-related inflammation. Cumin aids in blood sugar regulation and enhances nutrient absorption. With 16g of plant-based protein per serving, this dal provides sustained energy without the saturated fat found in many animal proteins. Spinach contributes magnesium, a mineral that helps cells use insulin more effectively, plus vitamins A and C for immune support. At 35g net carbs per serving, this fits comfortably into a low-carb diabetic meal plan, especially when paired with non-starchy vegetables. This recipe is naturally gluten-free, dairy-free, vegan, and vegetarian, making it suitable for multiple dietary restrictions while delivering authentic Indian flavor and superior nutrition for blood sugar management.
