Indian Dahl with Spinach

Vegetarian
Gluten Free
Very Healthy
Health score
64%
Indian Dahl with Spinach
40 min.
4
390kcal

Suggestions

Ingredients

  • tablespoons butter 
  • 0.5 teaspoon chili powder 
  • 0.5 cup coconut milk 
  • teaspoon garam masala 
  • teaspoon ground cumin 
  • 0.5 teaspoon ground turmeric 
  • teaspoon mustard seed 
  •  onion chopped
  • 1.5 cups lentils red
  • 0.5 teaspoon salt 
  • pound pkt spinach rinsed chopped
  • 3.5 cups water 

Equipment

  • sauce pan

Directions

  1. Rinse lentils and soak for 20 minutes.
  2. In a large saucepan, bring water to a boil and stir in salt, lentils, turmeric and chili powder. Cover and return to a boil, then reduce heat to low and simmer for 15 minutes. Stir in the spinach and cook 5 minutes, or until lentils are soft.
  3. Add more water if necessary.
  4. In a small saucepan over medium heat, melt butter and saute onions with cumin and mustard seeds, stirring often. Cook until onions are transparent, and then combine with lentils. Stir in garam masala and coconut milk and cook until heated through.

Nutrition Facts

Calories390kcal
Protein21.78%
Fat29.8%
Carbs48.42%

Properties

Glycemic Index
60.15
Glycemic Load
6.78
Inflammation Score
-10
Nutrition Score
41.950000066472%

Flavonoids

Catechin
0.24mg
Luteolin
0.84mg
Isorhamnetin
1.38mg
Kaempferol
7.41mg
Myricetin
0.41mg
Quercetin
10.08mg
Gallocatechin
0.09mg

Nutrients percent of daily need

Calories:390.47kcal
19.52%
Fat:13.39g
20.61%
Saturated Fat:9.17g
57.29%
Carbohydrates:48.97g
16.32%
Net Carbohydrates:25.05g
9.11%
Sugar:3.1g
3.45%
Cholesterol:15.05mg
5.02%
Sodium:449.93mg
19.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.02g
44.04%
Vitamin K:552.05µg
525.76%
Vitamin A:10915.85IU
218.32%
Folate:554.14µg
138.53%
Manganese:2.23mg
111.35%
Fiber:23.93g
95.71%
Iron:9.7mg
53.91%
Magnesium:195.36mg
48.84%
Vitamin B1:0.71mg
47.14%
Vitamin C:37.31mg
45.22%
Phosphorus:406.89mg
40.69%
Potassium:1407.09mg
40.2%
Vitamin B6:0.64mg
32.08%
Copper:0.62mg
30.9%
Zinc:4.15mg
27.68%
Vitamin B2:0.37mg
21.95%
Vitamin E:2.96mg
19.72%
Calcium:177.48mg
17.75%
Vitamin B5:1.61mg
16.11%
Vitamin B3:2.89mg
14.47%
Selenium:8.59µg
12.28%
Source:Allrecipes