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Spinach Chana Dal

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.

Prep Time
10 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 45 mins
Servings: 4 people
Course: Side Dish , Dinner
Cuisine: Indian

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

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Add the garlic, ginger, and green chili and cook for another 1-2 minutes.
  4. Add the spinach and 1/2 cup water. Bring to a boil and cover. Cook until the spinach wilts, around 8-10 minutes.
  5. 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%