Spinach and Coconut Dal

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
97%
Spinach and Coconut Dal
30 min.
4
571kcal

Suggestions

Ingredients

  • tsp chilli powder 
  • 400 ml coconut milk 
  • handful coriander fresh
  • tsp ground coriander 
  • tsp ground cumin 
  • tsp ground ginger 
  • servings grinding of pepper black good
  • 400 lentils red
  • 200 pkt spinach chopped
  • tsp turmeric 
  • 600 ml vegetable stock (3 stock cubes)

Equipment

  • pot
  • colander

Directions

  1. Rinse the lentils really well under cold running water, then add to a large heavy based pot with all the ingredients bar the spinach, coriander and pepper. Bring to the boil, reduce to a gently simmer, cover and cook for 15 minutes, stirring occasionally.
  2. Add the spinach and cook for another 5-10 minutes or until the lentils are soft.
  3. Add the coriander and stir through. You may add a little more stock or water, if you feel it needs it. Then season with black pepper and serve.Notes: I wash my spinach, then wilt it in a colander by pouring a kettleful of boiling water over it, I then refresh it with cold water, squeeze as much water out of it as I can and then chop it. You can also use frozen spinach and coriander in this recipe. If I use frozen, I tend to throw in about 3 or 4 little bundles of spinach and 2 or 3 cubes of coriander.

Nutrition Facts

Calories571kcal
Protein20.05%
Fat33.7%
Carbs46.25%

Properties

Glycemic Index
68.15
Glycemic Load
11.01
Inflammation Score
-10
Nutrition Score
44.798260730246%

Flavonoids

Catechin
0.35mg
Luteolin
0.37mg
Kaempferol
3.19mg
Myricetin
0.17mg
Quercetin
2.51mg
Gallocatechin
0.14mg

Nutrients percent of daily need

Calories:571.06kcal
28.55%
Fat:22.11g
34.02%
Saturated Fat:18.32g
114.52%
Carbohydrates:68.29g
22.76%
Net Carbohydrates:35.93g
13.07%
Sugar:3.62g
4.02%
Cholesterol:0mg
0%
Sodium:667.61mg
29.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.6g
59.2%
Vitamin K:250.61µg
238.67%
Folate:590.57µg
147.64%
Manganese:2.78mg
138.77%
Fiber:32.36g
129.45%
Vitamin A:5325.85IU
106.52%
Iron:13.25mg
73.59%
Vitamin B1:0.94mg
62.93%
Phosphorus:578.93mg
57.89%
Magnesium:214.05mg
53.51%
Potassium:1507.26mg
43.06%
Copper:0.83mg
41.29%
Zinc:5.72mg
38.16%
Vitamin B6:0.7mg
34.86%
Vitamin C:20mg
24.24%
Vitamin B5:2.33mg
23.34%
Vitamin B3:3.79mg
18.96%
Vitamin B2:0.32mg
18.84%
Calcium:140.05mg
14.01%
Selenium:9.4µg
13.42%
Vitamin E:1.84mg
12.26%