Dal with Spinach
Prep & Cook Time: About 1 hour
Servings Per Recipe: ~13
Serving Size: 1 cup cooked dal
Ingredients:
- 3 cups lentils (split masoor dal)
- 2 plum tomatoes
- 1 large red onion
- 9 small green chili peppers
- 6 cups water
- 1 whole garlic
- 2 big bunches chopped spinach or large bag of baby spinach
- 4 tsp ghee
- 1 tsp cumin seeds
- 1/2 tsp mustard seeds
- 8 dried red chilies
- 1/4 tsp asafoetida (hing)
- 1 tsp olive oil
Nutrition Facts:
| Calories | 155 |
|---|---|
| Total Fat (g) | 6g (8%) |
| Saturated Fat (g) | 3.5g (18%) |
| Trans Fat (g) | 0g |
| Cholesterol (mg) | 10mg (3%) |
| Sodium (mg) | 57mg (2%) |
| Total Carbohydrates (g) | 16g (6%) |
| Dietary Fiber (g) | 6g (21%) |
| Total Sugars (g) | 3g |
| Added Sugars (g) | 0g (0%) |
| Protein (g) | 7g (14%) |
| Iron (mg) | 4.4mg (25%) |
| Calcium (mg) | 89.7mg |
| Magnesium (mg) | 57.4mg |
| Potassium (mg) | 536.5mg |
| Vitamin A (μg) | 1486.2μg |
| Vitamin C (mg) | 43.8mg (49%) |
| Folate (μg) | 312.0μg |
| Zinc (mg) | 1.1mg |
| Vitamin B6 (mg) | 0.4mg |
| Vitamin E (mg) | 0.8mg (6%) |
| Vitamin K (μg) | 147.5μg (123%) |
| Sodium (mg) | 54.8mg (2%) |
*Percent Daily Values are based on a 2,000 calorie diet.