Split Pea-Spinach Dal with Cauliflower

Vegetarian
Gluten Free
Health score
19%
Split Pea-Spinach Dal with Cauliflower
45 min.
6
170kcal

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Welcome to a culinary journey that celebrates the vibrant flavors and nourishing qualities of vegetarian cuisine! Our Split Pea-Spinach Dal with Cauliflower is not just a recipe; it’s a delightful experience that invites you to savor each bite while relishing the benefits of wholesome ingredients. This dish is perfect for those looking for a gluten-free option that’s packed with essential nutrients and comforting flavors.

In just 45 minutes, you can serve up this delicious dal, which is an incredible choice for antipasti, starters, or even a light snack. With a blend of aromatic spices, tender cauliflower, and vibrant spinach, each serving is a fusion of taste and health, boasting only 170 calories per serving. But what makes this dal truly special is the hearty combination of yellow split peas and fresh vegetables, coming together to create a rich and satisfying meal.

Whether you're a seasoned cook or trying your hand at vegetarian dishes for the first time, this Split Pea-Spinach Dal is simple to prepare. It combines traditional Indian flavors with nutritious ingredients, making it a wonderful addition to your culinary repertoire. So gather your family and friends, and indulge in this comforting dish that not only warms the heart but also nourishes the body. Enjoy the journey of flavors that awaits you!

Ingredients

  •  bay leaves 
  • tablespoon brown mustard seeds 
  • tablespoon butter 
  • cups cauliflower florets chopped
  • tablespoon cumin seeds 
  • 1.5 teaspoons ginger fresh minced peeled
  •  garlic clove minced
  • 0.1 teaspoon ground cloves 
  • 1.5 teaspoons ground coriander 
  • 0.5 teaspoon ground pepper red
  • teaspoon turmeric 
  • cup onion chopped
  • 1.5 teaspoons salt 
  • cups pkt spinach 
  • teaspoon vegetable oil 
  • 3.5 cups water divided
  • cup peas dried split yellow

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine 2 1/2 cups water, peas, and bay leaf in a large saucepan; bring to a boil. Reduce heat, and simmer, partially covered, 50 minutes or until tender.
  2. Add 1 cup water, cauliflower, and salt, and bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes or until cauliflower is very tender, stirring occasionally.
  3. Remove from heat; discard bay leaf.
  4. Heat butter and oil in a small skillet over medium-high heat until butter melts.
  5. Add onion, ginger, and garlic; saut 3 minutes.
  6. Add cumin and next 5 ingredients (cumin through cloves); cook over low heat 2 minutes, stirring frequently.
  7. Add onion mixture to pea mixture. Simmer, uncovered, 15 minutes or until thick. Stir in spinach; cook 3 minutes or until spinach wilts.

Nutrition Facts

Calories170kcal
Protein22.45%
Fat18.78%
Carbs58.77%

Properties

Glycemic Index
38
Glycemic Load
1.1
Inflammation Score
-10
Nutrition Score
20.085217551369%

Flavonoids

Apigenin
0.01mg
Luteolin
0.18mg
Isorhamnetin
1.34mg
Kaempferol
1.57mg
Myricetin
0.09mg
Quercetin
6.4mg

Nutrients percent of daily need

Calories:169.62kcal
8.48%
Fat:3.73g
5.74%
Saturated Fat:1.48g
9.25%
Carbohydrates:26.28g
8.76%
Net Carbohydrates:15.82g
5.75%
Sugar:4.57g
5.08%
Cholesterol:5.02mg
1.67%
Sodium:637.49mg
27.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.04g
20.07%
Vitamin K:108.5µg
103.34%
Manganese:0.85mg
42.42%
Fiber:10.45g
41.81%
Vitamin A:2066.51IU
41.33%
Folate:153.97µg
38.49%
Vitamin C:25.02mg
30.32%
Vitamin B1:0.3mg
19.76%
Copper:0.38mg
18.95%
Magnesium:70.7mg
17.67%
Potassium:618.02mg
17.66%
Iron:3.16mg
17.54%
Phosphorus:165.87mg
16.59%
Vitamin B6:0.22mg
10.95%
Zinc:1.37mg
9.15%
Vitamin B5:0.86mg
8.58%
Vitamin B2:0.15mg
8.57%
Calcium:73.28mg
7.33%
Vitamin B3:1.41mg
7.05%
Vitamin E:0.7mg
4.66%
Selenium:2.14µg
3.06%
Source:My Recipes