Split Pea-Spinach Dal with Cauliflower Recipe

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Split Pea-Spinach Dal with Cauliflower
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  1. Combine 2 1/2 cups water, peas, and bay leaf in a large saucepan; bring to a boil. Reduce heat, and simmer, partially covered, 50 minutes or until tender. Add 1 cup water, cauliflower, and salt, and bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes or until cauliflower is very tender, stirring occasionally. Remove from heat; discard bay leaf.
  2. Heat butter and oil in a small skillet over medium-high heat until butter melts. Add onion, ginger, and garlic; sauté 3 minutes. Add cumin and next 5 ingredients (cumin through cloves); cook over low heat 2 minutes, stirring frequently. Add onion mixture to pea mixture. Simmer, uncovered, 15 minutes or until thick. Stir in spinach; cook 3 minutes or until spinach wilts.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 119.36 Kcal (500 kJ)
Calories from fat 42.13 Kcal
% Daily Value*
Total Fat 4.68g 7%
Cholesterol 7.79mg 3%
Sodium 882.19mg 37%
Potassium 328.26mg 7%
Total Carbs 15.14g 5%
Sugars 1.93g 8%
Dietary Fiber 2.52g 10%
Protein 5.19g 10%
Vitamin C 21.2mg 35%
Iron 1.9mg 11%
Calcium 52.7mg 5%
Amount Per 100 g
Calories 46.89 Kcal (196 kJ)
Calories from fat 16.55 Kcal
% Daily Value*
Total Fat 1.84g 7%
Cholesterol 3.06mg 3%
Sodium 346.56mg 37%
Potassium 128.96mg 7%
Total Carbs 5.95g 5%
Sugars 0.76g 8%
Dietary Fiber 0.99g 10%
Protein 2.04g 10%
Vitamin C 8.3mg 35%
Iron 0.7mg 11%
Calcium 20.7mg 5%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.3
  • 3

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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