Moong Dal with Spinach

Vegetarian
Gluten Free
Very Healthy
Health score
73%
Moong Dal with Spinach
40 min.
4
270kcal

Suggestions


Indulge in the wholesome goodness of Moong Dal with Spinach, a vibrant and nutritious dish that celebrates the best of vegetarian cooking. Packed with protein-rich split yellow lentils and fresh spinach, this recipe is not only gluten-free but also promises to satisfy your culinary cravings while keeping your health in check. With a health score of 73, it’s an ideal choice for anyone looking to enjoy a guilt-free meal without compromising on flavor.

Prepare to delight your taste buds with a medley of aromatic spices such as cumin seeds, turmeric, and a hint of heat from green chile peppers. The infusion of curry leaves and asafoetida brings a unique depth to the dish, making each bite a delightful experience. The rich, comforting texture of the lentils combined with the tender, shredded spinach creates a nourishing main course that shines at any lunch or dinner table.

In just 40 minutes, you can whip up this delightful dish that serves four, making it perfect for family meals or gatherings with friends. With only 270 calories per serving, you can enjoy a hearty meal that is as healthy as it is delicious. Whether you’re a seasoned chef or a cooking novice, Moong Dal with Spinach is sure to become a beloved favorite in your kitchen.

Ingredients

  • pinch asafoetida powder 
  • teaspoon cumin seeds 
  •  curry leaves fresh
  • inch ginger fresh grated
  • tablespoon ghee clarified butter
  •  chile peppers green halved lengthwise
  • 0.5 teaspoon ground pepper red
  • teaspoon ground turmeric 
  • cup lentils split yellow moong dal
  • teaspoon mustard seed 
  •  chile peppers dried red
  • servings salt to taste
  • bunch pkt spinach fresh shredded
  • tablespoon vegetable oil 
  • cups water 

Equipment

  • frying pan
  • pot

Directions

  1. Combine the water, lentils, spinach, green chile peppers, ginger, turmeric, and salt in a large pot over medium-high heat; bring to a boil and cook until the lentils are tender and the water is absorbed, about 20 minutes.
  2. Heat the oil and ghee together in small skillet; fry the curry leaves, red chile peppers, cumin seeds, mustard seed, and asafoetida powder in the mixture until the seeds begin to splutter. Stir the mixture into the lentil mixture.
  3. Sprinkle the ground red pepper over the mixture and cook another 5 minutes.
  4. Serve hot.

Nutrition Facts

Calories270kcal
Protein21.99%
Fat27.53%
Carbs50.48%

Properties

Glycemic Index
28.4
Glycemic Load
3.97
Inflammation Score
-10
Nutrition Score
39.265652076058%

Flavonoids

Catechin
0.17mg
Luteolin
0.63mg
Kaempferol
5.42mg
Myricetin
0.3mg
Quercetin
3.37mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:270.1kcal
13.5%
Fat:8.51g
13.1%
Saturated Fat:3.04g
18.98%
Carbohydrates:35.12g
11.71%
Net Carbohydrates:17.36g
6.31%
Sugar:2.34g
2.6%
Cholesterol:9.6mg
3.2%
Sodium:352.44mg
15.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.3g
30.6%
Vitamin K:419.88µg
399.89%
Vitamin A:8223.35IU
164.47%
Folate:573.17µg
143.29%
Vitamin B3:19.26mg
96.31%
Manganese:1.53mg
76.37%
Vitamin C:59.33mg
71.92%
Fiber:17.76g
71.05%
Iron:6.63mg
36.86%
Magnesium:135.67mg
33.92%
Vitamin B1:0.5mg
33.18%
Potassium:978.47mg
27.96%
Phosphorus:270.62mg
27.06%
Vitamin B6:0.45mg
22.55%
Copper:0.42mg
20.86%
Zinc:2.88mg
19.22%
Vitamin B2:0.27mg
16.15%
Vitamin E:2.4mg
16.01%
Calcium:134.51mg
13.45%
Vitamin B5:1.09mg
10.94%
Selenium:6.51µg
9.3%
Source:Allrecipes