⏱ 60 min total

Creamy Green Lentil Dahl

Name: Creamy Green Lentil Dahl
Prep time: 5 min
Cook time: 55 min
Total time: 60 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; ¼ small raw Red onion; ½ cloves, minced Garlic; ¼ tsp Ginger root; ¼ pepper Green chili pepper; ½ tsp Garam masala; ¼ tsp Turmeric; ¹⁄₁₆ tsp Crushed red pepper flakes; ¼ cup Lentils; ½ cup Coconut milk; ½ cup Vegetable broth; ¼ dash Salt; ¼ dash Black pepper; ¼ cup Spinach; ¼ lemon yields Lemon juice; ¼ lemon Lemon zest

Per 1 serving · 351 g · 16 ingredients

Calories

481

24%
of a 2,000 cal day

Protein
16g
13% of calories
Carbs
40g
31% of calories
Fat
32g
56% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Creamy Green Lentil Dahl (351 g) has 481 calories, with 16 g of protein, 40 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (32% DV), dietary fiber (22% DV) and Vitamin C (42% DV). Keep an eye on sodium and saturated fat, which provide 67% and 112% of the daily value.

Per 100 g

137cal

low energy density

Protein per 100 cal

3.3g

Net carbs

34g

carbs minus fiber

Fiber

6.1g

1.9 g sugar

High in

20%+ of the daily value

Protein32%
Dietary fiber22%
Vitamin C42%
Vitamin K37%
Thiamine38%
Vitamin B627%

Good source of

10–19% of the daily value

Vitamin E10%
Niacin13%
Choline11%
Potassium15%

Watch

20%+ of the daily value

Sodium67%
Saturated fat112%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 55 min

1
Warm the olive oil in a deep, lidded skillet or casserole dish over medium heat.
2
Add the sliced red onion and cook, stirring, until softened and translucent, about 3 to 4 minutes.
3
Stir in the minced garlic and ginger and cook 1 minute. Add the sliced green chili, garam masala, turmeric, and a pinch of red pepper flakes, and cook until fragrant, 30 to 60 seconds.
4
Rinse the lentils under cold water until it runs clear, then add them to the pan with the coconut milk and vegetable broth. Season generously with salt and black pepper and stir well.
5
Bring to a boil, then reduce to a gentle simmer. Cover and cook, stirring occasionally to prevent sticking, for about 30 minutes. Uncover and continue simmering 15 to 20 minutes more, until the lentils are tender and the dahl is thick and creamy.
6
Stir in the roughly chopped spinach and cook just until wilted, about 1 minute.
7
Remove from the heat and stir in the lemon zest and juice. Taste and adjust seasoning, then serve warm.

Vitamins & minerals

Amounts for 1 serving (351 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	43 μg	5%
Vitamin C	38 mg	42%
Vitamin D	0 μg	0%
Vitamin E	2 mg	10%
Vitamin K	44 μg	37%
Thiamine	0.5 mg	38%
Riboflavin (B2)	0.1 mg	8%
Niacin	2 mg	13%
Vitamin B6	0.4 mg	27%
Folate (B9)	265 μg	66%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	24%
Choline	60 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	55 mg	5%
Iron	8 mg	95%
Potassium	715 mg	15%
Magnesium	86 mg	20%
Phosphorus	257 mg	37%
Zinc	2 mg	21%
Copper	1 mg	70%
Manganese	2 mg	78%
Selenium	0.4 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	3 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	509 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	24 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 481 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

91min
Walking (3.5 mph)
58min
Cycling (moderate)
40min
Running (6 mph)
68min
Swimming laps

Common questions

How many calories are in Creamy Green Lentil Dahl?

One serving of Creamy Green Lentil Dahl (1 serving) has 481 calories, which works out to 137 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Creamy Green Lentil Dahl high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Creamy Green Lentil Dahl keto-friendly?

It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Creamy Green Lentil Dahl?

1544 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Creamy Green Lentil Dahl?

1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (351 g)

Calories481

% Daily Value*

Total fat 32g	40%
Saturated fat 22g	112%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,544mg	67%
Total carbohydrate 40g	14%
Dietary fiber 6.1g	22%
Total sugars 1.9g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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