Spinach-infused Indian Dahl
Ingredients Needed
-
1 ½ cups red lentils
-
3 ½ cups water
-
½ teaspoon salt
-
½ teaspoon ground turmeric
-
½ teaspoon chili powder
-
1 pound spinach, rinsed and chopped
-
2 tablespoons butter
-
1 onion, chopped
-
1 teaspoon ground cumin
-
1 teaspoon mustard seed
-
1 teaspoon garam masala
-
½ cup coconut milk
Instructions
-
Rinse lentils and soak them for 20 minutes.
-
In a large saucepan, bring water to a boil, then add salt, lentils, turmeric, and chili powder. Cover, return to a boil, reduce heat, and simmer for 15 minutes. Stir in spinach and cook for 5 more minutes, or until lentils are tender. Add extra water if needed.
-
In a separate small saucepan, melt butter over medium heat and sauté onions with cumin and mustard seeds. Stir frequently and cook until onions are translucent. Add this mixture to the lentils, then stir in garam masala and coconut milk. Heat through before serving.
Nutritional Breakdown (per serving)
| 362 | Calories |
| 13g | Fat |
| 45g | Carbs |
| 21g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 362 | |
| % Daily Value * | |
| Total Fat 13g | 17% |
| Saturated Fat 9g | 46% |
| Cholesterol 15mg | 5% |
| Sodium 693mg | 30% |
| Total Carbohydrate 45g | 16% |
| Dietary Fiber 18g | 65% |
| Total Sugars 6g | |
| Protein 21g | 42% |
| Vitamin C 16mg | 18% |
| Calcium 216mg | 17% |
| Iron 12mg | 65% |
| Potassium 1335mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5