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Spinach Yellow Dal
A great dish with India roots!
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Equipment
- Stove
- Large Stock Pot or Sauce Pan
- Small Skillet
Ingredients
- 1 1/4 cups yellow split peas rinsed and drained
- warm water for soaking
- 3 1/4 cups water
- 1 tsp sea salt
- 1/4 cup cilantro chopped
- 3 cups baby spinach
- 2 large tomatoes diced
- 1/4 cup vegetable broth
- 2 cloves garlic minced
- 1 tbsp ginger fresh; chopped
- 1 4oz can of mild green chiles diced, no preservatives
- 2 tsp lemon juice fresh squeezed; no preservatives
- 1/2 tsp ground coriander
- 1 tsp ground cumin
- 1/2 tsp turmeric
Instructions
- Soak yellow peas for a medium-large bowl in warm water for 45 minutes.
- Drain and move to a large stock pot or sauce pan
- Add the water to the large saucepan and bring to boil
- Add salt and reduce heat to medium cook for 40 minutes until peas are tender
- Add cilantro, spinach, tomatoes stir on very low heat
- In a small skillet, pour enough of the broth to thinly coat the bottom of the pan. Saute the garlic, ginger, and chiles over medium high heat for about 1 minute.
- Remove from the heat and add lemon juice, coriander, cumin, turmeric and stir well
- Add the mixture to the dal and stir, then serve
Nutrition with Essential Amino Acids
Nutrition Facts
Spinach Yellow Dal
Amount Per Serving (1 cup)
Calories 91.02
Calories from Fat 3
% Daily Value*
Fat 0.34g1%
Saturated Fat 0.03g0%
Sodium 701.49mg30%
Potassium 386.59mg11%
Carbohydrates 16.14g5%
Fiber 6.76g28%
Sugar 2.05g2%
Protein 6g12%
Vitamin A 2195.71IU44%
Vitamin B1 0.13mg9%
Vitamin B2 0.11mg6%
Vitamin B3 0.7mg4%
Vitamin B5 0.39mg4%
Vitamin B6 0.27mg14%
Vitamin B12 0µg0%
Vitamin C 8.97mg11%
Vitamin D 0µg0%
Vitamin E 0.53mg4%
Vitamin K 113.74µg108%
Calcium 52.06mg5%
Copper 0.13mg7%
Folate 85.79µg21%
Iron 2.57mg14%
Manganese 0.58mg29%
Magnesium 43.52mg11%
Phosphorus 80.4mg8%
Selenium 0.93µg1%
Zinc 0.83mg6%
Ess-Arginine 496mg
Ess-Histidine 140mg
Ess-Isoleucine 247mg
Ess-Leucine 421mg
Ess-Lysine 410mg
Ess-Methionine 65mg
Ess-Phenylalanine 268mg
Ess-Threonine 211mg
Ess-Tryptophan 67mg
Ess-Valine 281mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.
