Dan’s Longevity Dal Palak (Spinach Dal)


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Centenarians in the blue zones eat about a cup of beans every day and often consume a handful of fresh vegetables or greens from their kitchen gardens. Beans and greens are two of the top Blue Zones longevity foods because they feed good bacteria in your gut. Dan Buettner developed this spinach dal recipe to feature both.

Yield: 4 servings


1 cup lentils

1 teaspoon garam masala

1 teaspoon turmeric

1 teaspoon salt

1 can (15 ounces) chopped tomatoes

⅓ cup oil

1 onion, chopped

4 – 5 cloves garlic, separated, chopped finely

1 inch ginger root, chopped

1 teaspoon red pepper flakes

1 cup spinach

2½ cups water

Salt to taste


  1. Sauté all spices and vegetables, except spinach, until onions are clear.
  2. Add tomatoes, lentils, and water and simmer for 30 mins.
  3. Add spinach and cook for 3 more minutes. Salt to taste.
  4. Serve over rice or, if you want an extra longevity boost, use riced cauliflower.