Spinach Dal Recipe

Looking for an easy Spinach dal recipe? Learn how to make Spinach dal using healthy ingredients.


Submitted by jthain

Makes 4 servings



Serves four generously as a main dish. If you have rice with it, can stretch to eight, no probs.

Recipe Ingredients for Spinach dal

1 onion, roughly chopped
2 cloves garlic, roughly chopped
1 tsp turmeric
2 tsp chili flakes
1 tbsp ground cumin
1 tbsp mustard seed
1 tbsp garam masala
1 tbsp butter
1 tbsp vegetable oil
1 1/2 cups red lentils
3 cups water
1 pound spinach, rinsed and chopped
1 tsp salt
1/2 cup yoghurt

Recipe Directions for Spinach dal

  1. Blend onion, garlic and spices into a paste. Add a little water if necessary.

  2. Fry spice paste in oil until it is fragrant and bubbling.

  3. Add lentils and water. Cook until lentils are mushy. I also add the spinach stalks at this stage.

  4. When the lentils have turned into a spicy porridge, add the spinach and let it wilt. Salt to taste. Just before serving, stir in the yoghurt.

  5. You can vary the taste by adding a handful of chopped coriander leaves or parley, or by adding 3 tbsp of tomato paste to the spice paste.

Categories

Beans, Vegetables, First Course, Main Dish, Side Dish, Indian, Vegetarian

Nutrition Facts
Serving Size 437.7g
Amount Per Serving
Calories
389
Calories from Fat
83
% Daily Value*
Total Fat
9.2g
14%
Saturated Fat
3.1g
16%
Trans Fat
0.0g
Cholesterol
10mg
3%
Sodium
730mg
30%
Potassium
1503mg
43%
Total Carbohydrates
54.7g
18%
Dietary Fiber
25.7g
103%
Sugars
5.6g
Protein
24.9g
Vitamin A 216% Vitamin C 66%
Calcium 25% Iron 57%
* 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
  • Low in cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin C
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