Spinach Dhal Recipe

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Ingredients:

Serving

1/2 cup split peas
1/2 cup yellow split peas
2 1/2 cups water
2 cups finely chopped fresh spinach
1/2 cup grated unsweetened coconut
1 tsp minced garlic
2 tsp ground cumin
1/8 tsp cayenne
1/4 tsp salt
1/2 cup water (or more as needed)
1/2 tsp mustard seeds
2 dried red peppers
10 curry leaves
1 tbsp vegetable oil

Directions:

Add split peas and 2 1/2 cups water to a 3-quart saucepan; bring to a boil.
Turn heat down, cover, and simmer for 45 minutes; do not stir.
If bubbles begin to spill over, remove cover until bubbles subside.
When peas are completely tender, mash them, add spinach, and bring back to a simmer.
Add coconut, garlic, cumin, cayenne, and salt.
Simmer for 20 minutes.
Add water as needed to maintain the consistency of a moderately thick soup.
After 20 minutes, remove from heat.
In a small covered skillet over medium-high heat, heat oil, mustard seeds, dried red peppers, and curry leaves until mustard seeds begin to pop.
Mix skillet contents into peas and serve over rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	207.38 Kcal (868 kJ)
Calories from fat	88.59 Kcal
		% Daily Value*
Total Fat	9.84g	15%
Cholesterol	4.05mg	1%
Sodium	638.18mg	27%
Potassium	656.13mg	14%
Total Carbs	23.16g	8%
Sugars	3.81g	15%
Dietary Fiber	5.96g	24%
Protein	9.72g	19%
Vitamin C	82.2mg	137%
Vitamin A	0.8mg	26%
Iron	3.8mg	21%
Calcium	146.6mg	15%

Amount Per 100 g
Calories	52.03 Kcal (218 kJ)
Calories from fat	22.23 Kcal
		% Daily Value*
Total Fat	2.47g	15%
Cholesterol	1.02mg	1%
Sodium	160.11mg	27%
Potassium	164.62mg	14%
Total Carbs	5.81g	8%
Sugars	0.96g	15%
Dietary Fiber	1.49g	24%
Protein	2.44g	19%
Vitamin C	20.6mg	137%
Vitamin A	0.2mg	26%
Iron	1mg	21%
Calcium	36.8mg	15%

* 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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