Spinach Dal

Spinach Dal is a nutritious and comforting Indian soup that combines the earthy flavors of lentils with the vibrant greens of spinach. This healthy dish is packed with protein and essential vitamins, making it a perfect choice for a wholesome meal.

Ingredients

• Split yellow moong dal - 100 grams
• Fresh spinach - 200 grams, chopped
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1-inch piece, grated
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Oil - 1 tablespoon
• Salt - to taste
• Water - 4 cups
• Lemon juice - 1 tablespoon
• Fresh coriander leaves - for garnish

Steps

1. Rinse the split moong dal under running water until the water runs clear.
2. In a pot, add the rinsed dal and 4 cups of water. Bring to a boil, then reduce heat and simmer for about 15 minutes or until the dal is soft.
3. In a separate pan, heat the oil over medium heat. Add cumin seeds and mustard seeds, allowing them to sizzle for a few seconds.
4. Add the chopped onion, and sauté until translucent. Then, add the minced garlic, grated ginger, and slit green chili, cooking for an additional 2 minutes.
5. Stir in the chopped tomato and turmeric powder, cooking until the tomato softens.
6. Add the chopped spinach to the pan and cook until wilted, about 2-3 minutes.
7. Combine the spinach mixture with the cooked dal, adding salt to taste. Simmer for another 5 minutes, adding more water if necessary for desired consistency.
8. Finally, stir in the lemon juice and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 180
• Protein: 8 g
• Carbs: 30 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 1 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in protein and dietary fiber, promoting digestive health.
• High in vitamins A, C, and K from spinach, supporting immune function and skin health.

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