Dal with Spinach
(1 vote)
(1 vote)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 50 min.
Ready in
Calories:
312
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 312 cal. | (15 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.4 g | (35 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 200 μg | (333 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 802 mg | (20 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams yellow Mung bean
- 150 grams chickpeas
- 150 grams red Lentils
- ½ tsp ground Turmeric
- ¼ tsp Chili powder
- ½ tsp ground paprika
- ½ tsp ground cumin
- 1 tsp Garam Masala
- 1 tsp ground cilantro
- 2 Tbsps Ghee (or butter)
- 1 bay leaf
- 1 tsp Sesame seeds
- 150 grams finely chopped Spinach
- salt
- 2 Tomatoes
- 2 Tbsps chopped Cashews
Preparation steps
1.
Rinse beans and chickpeas and soak covered with water for 2 hours. Rinse lentils thoroughly.
2.
Blanch tomatoes, rinse, peel, quarter and remove seeds, and cut into small cubes.
3.
Heat ghee in a large saucepan, add ground spices and sesame seeds and sauté until fragrant. Stir in beans, chickpeas, and lentils and continue to sauté until warmed. Cover with about 1 liter (approximately 4 1/4 cups) of water and add bay leaf. Simmer over medium heat until dal is soft, stirring occasionally. If dal becomes too thick, add a little more water as desired. When legumes are tender, add spinach and tomatoes. Stir in cashews and season with salt to taste.
4.
Serve in bowls garnished with fresh herbs as desired.
