Keto Spinach Coconut Dal - Vegan, Warming & Filling
This vegan keto spinach coconut dal is a warming, Indian-inspired meal that skips lentils entirely: creamy coconut milk with turmeric and cumin, fresh spinach and toasted hemp seeds for protein and crunch. Coconut milk replaces the carb-heavy lentils and delivers satisfying fats at the same time. Just 6 g net carbs per serving, with 38 g fat and 15 g protein, on the table in 20 minutes.
Key facts at a glance
- Prep time: approx. 20 minutes, one pot does the job.
- Approx. 6 g net carbs and 38 g fat per serving.
- Ingredients: spinach, coconut milk, coconut oil, turmeric, cumin, garlic, ginger, hemp seeds.
- Vegan, warming and designed as a complete keto meal; tastes like a classic dal but without the lentils.
Ingredients
One serving is designed as a complete vegan keto meal; warming and filling.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| fresh spinach | - | |||
| coconut milk | full-fat | |||
| full-fat | ||||
| coconut oil | approx. 10 g; 1 tsp | |||
| approx. 10 g; 1 tsp | ||||
| garlic clove | chopped | |||
| chopped | ||||
| fresh ginger | grated | |||
| grated | ||||
| turmeric | ground, 1 tsp | |||
| ground, 1 tsp | ||||
| cumin | ground, 0.5 tsp | |||
| ground, 0.5 tsp | ||||
| hemp seeds | hulled | |||
| hulled | ||||
| lemon juice | 0.25 lemon | |||
| 0.25 lemon | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
How to make it
Heat coconut oil in a pot. Briefly saute garlic and ginger, then stir in turmeric and cumin. Pour in the coconut milk and bring to a boil. Add the spinach in batches and let it wilt down. Sprinkle hemp seeds on top and season with salt and lemon juice.
Why this dal works as vegan and keto
Classic dal is built on lentils or chickpeas, both of which carry around 15-20 g net carbs per 100 g cooked, putting them off the table for strict keto. This recipe swaps the legumes for full-fat coconut milk (150 ml = 30 g fat, 4 g net carbs) and sources its protein from hemp seeds (30 g = 10 g protein, 1 g net carbs). Spinach (150 g) adds only 1.4 g net carbs while delivering iron, magnesium and vitamin K. The result has the creamy texture and aromatic depth of a real dal but stays at 6 g net carbs per serving.
Source: USDA FoodData Central - Spinach, raw , NIH Office of Dietary Supplements - Iron
Coconut milk instead of lentils: fat in place of starch
Full-fat coconut milk contains around 20 g fat and only 2.7 g net carbs per 100 ml. It builds the same silky consistency as pureed lentils and carries spices beautifully. Turmeric also dissolves better in fat than in water, so coconut milk boosts the bioavailability of its curcumin.
Hemp seeds as a plant-based protein source
Per 30 g, hemp seeds provide about 10 g protein and 14 g fat with just 1 g net carbs. They contain all essential amino acids, making them one of the most complete plant-based protein sources. As a topping, they also give the dal a nutty crunch.
How do I serve and vary the spinach coconut dal?
Serve in a deep bowl, ideally with a dollop of coconut yogurt on top. From personal experience, this dal is especially comforting in the evening - the warmth and the spices make it the perfect comfort food.
Meal prep and storage
Keeps in the fridge for 4 days. The dal thickens overnight, so add 2 tbsp water when reheating. The flavors deepen by the next day.
Variation without spinach
Use 200 g kale (stems removed, chopped) or Swiss chard instead of spinach. Kale needs 5 extra minutes to cook through. Net carbs barely change.
What tips help with keto spinach coconut dal?
- Toast the spices in the oil before adding the coconut milk; that unlocks the aromas.
- Add the spinach in batches and let each load wilt before the next goes in.
- Stir in lemon juice only at the end; the acidity lifts every flavor.
- Add 1 tsp garam masala at the end for extra depth if you like.
- Do not cook the hemp seeds in; they soften and lose their crunch.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 108 kcal | approx. 420 kcal | Filling vegan keto meal; energy from coconut milk and hemp seeds. |
| Filling vegan keto meal; energy from coconut milk and hemp seeds. | |||
| Fat | approx. 9.8 g | approx. 38 g | Mostly from coconut milk, coconut oil and hemp seeds; a mix of MCTs and omega-3. |
| Mostly from coconut milk, coconut oil and hemp seeds; a mix of MCTs and omega-3. | |||
| Net carbs | approx. 1.5 g | approx. 6 g | Very low; comes from spinach, coconut milk and spices. |
| Very low; comes from spinach, coconut milk and spices. | |||
| Sugar | approx. 0.8 g | approx. 3 g | Natural sugars from spinach and coconut milk. |
| Natural sugars from spinach and coconut milk. | |||
| Protein | approx. 3.9 g | approx. 15 g | Plant protein from hemp seeds and spinach; all essential amino acids covered. |
| Plant protein from hemp seeds and spinach; all essential amino acids covered. | |||
| Salt | approx. 0.3 g | approx. 1.2 g | Moderate; from seasoning. Adjust to taste. |
| Moderate; from seasoning. Adjust to taste. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Can I make the dal with canned coconut milk?
Absolutely, canned coconut milk is actually preferable because it has a higher fat content than carton versions. Check the label: at least 17 g fat per 100 ml.
Are small amounts of lentils allowed on keto?
50 g of dried lentils carry about 15 g net carbs, which is already half of a 20-30 g daily budget. That is why this recipe leaves them out entirely and builds the dal texture from coconut milk.
How do I make the dal more filling?
Simmer 100 g cubed firm tofu in the sauce (+8 g protein, +1 g net carbs). Alternatively, stir in an extra 1 tbsp coconut oil (+14 g fat, 0 g carbs).
Is turmeric beneficial on keto?
Turmeric contains curcumin, which has anti-inflammatory effects. Combined with fat (here, coconut milk), curcumin absorbs better. The carb load from turmeric is negligible at culinary amounts.