Spinach Chana Dal
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Spinach Chana Dal
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Spinach Chana Dal is an Indian recipe otherwise known as yellow lentils with spinach. This flavorful dish contains split chickpeas and a wide range of spices that really get your tastebuds going. See how to make this recipe from our team member Kiran.
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Ingredients
- 1 1/2 cups chana dal soaked overnight and washed and drained after soaking (dried split chickpeas, often sold in the bulk section)
- 1/2 teaspoon Turmeric
- 1 teaspoon salt
- 1 1/2 tablespoons ghee clarified butter - could substitute olive oil
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon cumin whole seeds
- 1 onion large, peeled and chopped
- 2-3 cloves garlic peeled and chopped
- 1-2 teaspoons ginger fresh, peeled and grated
- 1 green chili chopped
- 5 ounces spinach fresh, chopped
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Instructions
- Put the dal in a medium-sized pot with 5 cups of water. Bring to a boil, skimming the foam that rises to the top. Once it boils, stir in the turmeric and cover partially, occasionally stirring. Cook for 75 minutes, being careful to check and stir a few times after 60 minutes. Stir in the salt when the dal is done.
- While the dal cooks, heat the ghee in a frying pan over medium heat. Add the mustard and cumin seeds. Stir for 30 seconds and then add the onion. Saute 5-6 minutes or until the onion starts to brown.
- Add the garlic, ginger, and green chili and cook for another 1-2 minutes.
- Add the spinach and 1/2 cup water. Bring to a boil and cover. Cook until the spinach wilts, around 8-10 minutes.
- When the dal is done cooking, add the spinach mixture to it and combine. If the dal feels too dry, stir in a bit of water to a consistency of your liking. Adjust salt to taste.
Notes
- We recommend organic ingredients when feasible.
- Nutrition Facts Spinach Chana Dal Amount Per Serving Calories 303 Calories from Fat 72 % Daily Value* Fat 8g12%Saturated Fat 4g25%Cholesterol 14mg5%Sodium 649mg28%Potassium 238mg7%Carbohydrates 48g16%Fiber 18g75%Sugar 3g3%Protein 12g24% Vitamin A 3325IU67%Vitamin C 13.8mg17%Calcium 164mg16%Iron 4mg22% * Percent Daily Values are based on a 2000 calorie diet.
- Calories 303
- Calories from Fat 72
- % Daily Value*
- Fat 8g
- 12%
- Saturated Fat 4g
- 25%
- Cholesterol 14mg
- 5%
- Sodium 649mg
- 28%
- Potassium 238mg
- 7%
- Carbohydrates 48g
- 16%
- Fiber 18g
- 75%
- Sugar 3g
- 3%
- Protein 12g
- 24%
- Vitamin A 3325IU
- 67%
- Vitamin C 13.8mg
- 17%
- Calcium 164mg
- 16%
- Iron 4mg
- 22%
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