Red Lentil Spinach Dal Recipe

Looking for an easy Red Lentil Spinach Dal recipe? Learn how to make Red Lentil Spinach Dal using healthy ingredients.


Submitted by oddparity

Makes 6 servings



Taken from http://www.marionkane.com/recipe-dal.htm

Recipe Ingredients for Red Lentil Spinach Dal

1 cup red lentils, rinsed, drained
3 cups water
1 bunch fresh spinach, stems removed, washed
2 tbsp vegetable oil
1 medium onion, peeled, chopped
1 tbsp grated fresh ginger root
20 g red chili, seeded, chopped
1 tsp ground cumin
1 tsp ground coriander
1 tsp salt
1/2 tsp ground turmeric
1/2 tsp hot red pepper flakes or about 1/4 tsp cayenne
1 1/2 cups canned tomatoes with juices, chopped
1 tsp garam masala
1 tbsp chopped fresh coriander

Recipe Directions for Red Lentil Spinach Dal

  1. In medium saucepan, bring lentils and water to boil; reduce heat to low and simmer, skimming off scum, partly covered, 15 to 20 minutes or until soft.

  2. In skillet or saucepan, cook spinach over medium heat in water that clings to leaves, covered, until wilted, 3 to 4 minutes. Drain; chop coarsely.

  3. In large skillet, heat oil over medium heat. Add onion and ginger; cook about 5 minutes. Add chile, cumin, coriander, salt, turmeric and pepper flakes; cook about 3 minutes. Add tomatoes; cook about 3 minutes more. Stir in cooked lentils, garam masala and chopped spinach. Cook until heated through. Garnish with coriander.

Categories

Main Dish

Nutrition Facts
Serving Size 273.9g
Amount Per Serving
Calories
194
Calories from Fat
49
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
445mg
19%
Potassium
820mg
23%
Total Carbohydrates
27.3g
9%
Dietary Fiber
12.9g
52%
Sugars
4.1g
Protein
10.9g
Vitamin A 132% Vitamin C 41%
Calcium 9% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in magnesium
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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