Spinach and Lentil Dal with Basmati Rice
Spinach and lentil dal with basmati rice - The Indian spice blend will take you on a culinary vacation
Healthy, because
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Nutritional values
Spinach, the green leafy vegetable, provides us with plenty of soothing potassium and immune-boosting zinc. Brown rice provides long-lasting satiety thanks to the fiber it contains.
The curry can also be easily prepared vegan: Just replace the ghee with a vegetable alternative such as a highly heatable vegetable oil.
(Percentage of daily recommendation)
| Calorie | 420 cal. | (20 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 510.5 μg | (851 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 194 μg | (65 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 14.7 μg | (33 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,205 mg | (30 %) | ||
| Calcium | 204 mg | (20 %) | ||
| Magnesium | 158 mg | (53 %) | ||
| Iron | 7.3 mg | (49 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 9.8 g | |||
| Uric acid | 190 mg | |||
| Cholesterol | 40 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 2 ½ ozs Brown basmati rice
- salt
- 1 oz Ghee (clarified butter; 2 tablespoons)
- 1 small onion
- 1 garlic clove
- 2 tsps ginger roots
- 7 ozs Vegetable broth
- 3 ½ ozs Coconut milk
- 3 ozs Red lentils
- 2 ozs Spinach (frozen, thawed)
- peppers
- 1 generous pinch ground Cardamom
- 1 generous pinch cayenne pepper
- indian Curry powder
Preparation steps
Cover rice with twice the amount of boiling salted water and cook over low heat for 25-30 minutes. Remove from heat, loosen, and let swell for 5 minutes, then mix in 1 Tablespoon ghee.
While rice is cooking, peel and finely chop onion, garlic and ginger. Heat remaining ghee in a saucepan. Sauté onion, garlic and ginger for 3 minutes over medium heat. Pour in vegetable broth and coconut milk, stir in lentils and simmer over low heat for 10 minutes.
Then drain the spinach, mix with the lentils and simmer for 2 minutes. Season the dal with salt, pepper, cardamom, cayenne pepper and curry and add the rice.
