Easy Spinach Dal (Dhal, Dhall)

Vegetarian
Gluten Free
Health score
27%
Easy Spinach Dal (Dhal, Dhall)
70 min.
6
381kcal

Suggestions


Welcome to a delightful culinary journey with our Easy Spinach Dal, a dish that beautifully marries nutrition and flavor. This vegetarian and gluten-free recipe is perfect for anyone looking to enjoy a hearty meal without compromising on health. Packed with protein-rich yellow split peas and vibrant baby spinach, this dish not only satisfies your hunger but also nourishes your body.

Imagine the warm, comforting aroma of cumin seeds toasting in butter, mingling with the fresh, zesty notes of ginger and garlic. The addition of a serrano chile adds just the right amount of heat, making each bite a delightful experience. With a preparation time of just 70 minutes, you can easily whip up this wholesome meal for lunch or dinner, serving up to six people.

Whether you pair it with fluffy steamed rice or warm naan, this Easy Spinach Dal is sure to impress your family and friends. With a caloric breakdown that balances protein, fats, and carbohydrates, it’s a guilt-free indulgence that fits perfectly into any meal plan. So, roll up your sleeves and get ready to savor a dish that’s as delicious as it is nutritious!

Ingredients

  • ounces baby spinach washed and coarsely chopped
  • teaspoons cumin seeds 
  • 0.3 cup ginger fresh peeled finely chopped (from a 4-inch piece)
  • medium garlic clove peeled finely chopped
  • teaspoons kosher salt as needed plus more
  • tablespoons juice of lemon freshly squeezed (from 1 medium lemon)
  • medium serrano chiles stemmed finely chopped
  • 1.5 teaspoons turmeric 
  • tablespoons butter unsalted (1 stick)
  • cups water 
  • 14 ounces peas split yellow

Equipment

  • frying pan
  • sauce pan
  • sieve

Directions

  1. Place the split peas in a fine-mesh strainer and rinse thoroughly under cold water.
  2. Transfer to a large saucepan, add the measured water, and bring to a boil over high heat.Reduce the heat to medium low and simmer, stirring occasionally and skimming any scum off the surface with a large spoon, until the peas are completely soft and the consistency of split pea soup, about 45 minutes.
  3. Remove from the heat and stir in the lemon juice and measured salt; set aside.
  4. Heat the butter in a medium frying pan over medium heat until foaming.
  5. Add the cumin seeds and turmeric and cook, stirring occasionally, until the cumin seeds are toasted and fragrant and the butter is very foamy, about 3 minutes.
  6. Add the garlic, ginger, and serrano; season with salt; and cook, stirring occasionally, until the vegetables have softened, about 2 to 3 minutes.
  7. Add the spinach, season with salt, and cook, stirring occasionally, until the spinach is completely wilted, about 4 minutes.
  8. Transfer the spinach mixture to the reserved saucepan with the split peas and stir to combine.
  9. Serve immediately with steamed rice or naan on the side.

Nutrition Facts

Calories381kcal
Protein18.18%
Fat37.26%
Carbs44.56%

Properties

Glycemic Index
14.5
Glycemic Load
0.52
Inflammation Score
-10
Nutrition Score
29.358695253082%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Luteolin
0.32mg
Kaempferol
2.42mg
Myricetin
0.17mg
Quercetin
1.72mg

Nutrients percent of daily need

Calories:380.72kcal
19.04%
Fat:16.31g
25.1%
Saturated Fat:9.76g
60.99%
Carbohydrates:43.89g
14.63%
Net Carbohydrates:25.83g
9.39%
Sugar:5.75g
6.39%
Cholesterol:40.13mg
13.38%
Sodium:835.17mg
36.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.9g
35.81%
Vitamin K:193.74µg
184.51%
Vitamin A:4127.85IU
82.56%
Fiber:18.06g
72.24%
Manganese:1.38mg
68.84%
Folate:257.15µg
64.29%
Copper:0.7mg
35.17%
Vitamin B1:0.52mg
34.89%
Magnesium:115.75mg
28.94%
Phosphorus:275.76mg
27.58%
Potassium:923.85mg
26.4%
Iron:4.69mg
26.08%
Vitamin C:15.36mg
18.61%
Zinc:2.34mg
15.62%
Vitamin B2:0.23mg
13.47%
Vitamin B5:1.24mg
12.4%
Vitamin B6:0.25mg
12.3%
Vitamin B3:2.32mg
11.58%
Calcium:100.92mg
10.09%
Vitamin E:1.32mg
8.83%
Selenium:2.07µg
2.96%
Vitamin D:0.28µg
1.87%
Source:Chow