Masoor Daal & Spinach Salad with Lemon-Ginger Vinaigrette

A refreshing and healthy salad featuring cooked masoor daal, fresh spinach, cucumber, tomatoes, and a zesty lemon-ginger vinaigrette. Perfect for a light and satisfying lunch.

Prep Time

15 minutes

Total Time

45 minutes

Calories

350

Level

Easy

Yields

4 servings

Cost

£0.75

Season:

☀️ Summer

Meal Type:

Lunch•Salad

Cuisine:

Asian

Dietary:

Gluten-Free•High-Protein

Mood:

Healthy

Ingredients

Servings

1cupMasoor Daal (Red Lentils)(Rinse well before cooking)

£0.35

2cupsWater(For cooking the daal)

0.3teaspoonTurmeric Powder(Adds color and flavor to the daal)

£0.05

0.5teaspoonSalt(To taste)

£0.01

5ozFresh Spinach(Baby spinach is preferred)

£0.75

1mediumCucumber(Peeled and diced)

£0.60

2mediumTomato(Diced)

£0.50

3tablespoonsFresh Lemon Juice(Freshly squeezed is best)

£0.25

1tablespoonGinger(Grated)

£0.15

2tablespoonsOlive Oil(Extra virgin olive oil)

£0.20

1teaspoonHoney (or Maple Syrup)(Optional, for sweetness)

£0.10

0.3teaspoonSalt(For the vinaigrette, to taste)

£0.01

0.3teaspoonBlack Pepper(For the vinaigrette, freshly ground)

£0.03

Total Cost

£3.00

£0.75 per serving

The Method

1
Rinse the masoor daal thoroughly under cold water until the water runs clear.
2
In a medium pot, combine the rinsed daal, water, turmeric powder, and salt. Bring to a boil over medium-high heat.
3
Reduce the heat to low, cover, and simmer for 25-30 minutes, or until the daal is tender and most of the water is absorbed. Stir occasionally to prevent sticking.
4
While the daal is cooking, prepare the lemon-ginger vinaigrette. In a small bowl, whisk together the lemon juice, grated ginger, olive oil, honey (if using), salt, and pepper until well combined.
5
Once the daal is cooked, let it cool slightly.
6
In a large bowl, combine the fresh spinach, diced cucumber, and diced tomatoes.
7
Add the cooked and slightly cooled masoor daal to the bowl with the vegetables.
8
Pour the lemon-ginger vinaigrette over the salad and toss gently to coat everything evenly.
9
Serve immediately or chill for later. Garnish with fresh cilantro if desired.

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My Notes

Nutrition Information

Nutrition per serving (320g)

350 kcal / 1464 kJ

Carbs

45g

17% of RDA

Fat

12g

17% of RDA

Protein

22g

44% of RDA

Detailed Breakdown

Fibre

15 g

50% of RDA

Sugar

8 g

9% of RDA

Sodium

450 mg

20% of RDA

Saturated Fat

2 g

10% of RDA

Chef's Tips

For a spicier salad, add a pinch of red pepper flakes to the vinaigrette.

You can add other vegetables like bell peppers or shredded carrots for extra nutrients and flavor.

If you prefer a creamier texture, add a tablespoon of plain yogurt to the vinaigrette.

Cook the daal ahead of time and store it in the refrigerator for a quick and easy lunch option.

Ensure the daal is not overcooked as it will become mushy.

Cooking Equipment

Pot

Whisk

Large Bowl

Wine Pairings

No wine pairing suggestions available for this recipe.

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