Spinach Dal Recipe

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Ingredients:

Serving

200 g red lentils , soaked in water
200 g spinach, cleaned,washed and chopped
1/2 tsp turmeric powder
1/2 tsp red chili powder
2 tbsp onions, peeled and sliced
1/2 cup coconut milk
3 cloves garlic, peeled
1 tsp mustard seeds
5 dried whole red chilies
3 -5 curry leaves
salt
4 tbsp oil

Directions:

Put the dal in a pressure cooker.
Add 2 cups water, turmeric powder and garlic.
Bring to a boil.
When the dal is half done, add spinach and salt.
Cook well.
When all the water has evaporated, mash the dal and add coconut milk.
Cook for 2-3 minutes.
Keep aside.
Heat oil in a pan.
Add mustard seeds, curry leaves, onions and dried chilli balls.
When the mustard seeds splutter and the onions turn golden brown in colour, add the chilli powder.
Put this mixture into the dal.
Stir.
Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	546.06 Kcal (2286 kJ)
Calories from fat	258.93 Kcal
		% Daily Value*
Total Fat	28.77g	44%
Sodium	77.8mg	3%
Potassium	1400.08mg	30%
Total Carbs	54.06g	18%
Sugars	6.67g	27%
Dietary Fiber	24.81g	99%
Protein	22.14g	44%
Vitamin C	132.1mg	220%
Iron	9.2mg	51%
Calcium	131.1mg	13%

Amount Per 100 g
Calories	196.69 Kcal (824 kJ)
Calories from fat	93.27 Kcal
		% Daily Value*
Total Fat	10.36g	44%
Sodium	28.02mg	3%
Potassium	504.32mg	30%
Total Carbs	19.47g	18%
Sugars	2.4g	27%
Dietary Fiber	8.94g	99%
Protein	7.98g	44%
Vitamin C	47.6mg	220%
Iron	3.3mg	51%
Calcium	47.2mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

12.5

Points
13

PointsPlus

Good Points

saturated fat free,
very low sodium,
cholesterol free,
high fiber

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