Spinach Yellow Dal

Author: admin
A great dish with India roots!
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Prep Time 10 minutes
Cook Time 41 minutes
Soak Time 45 minutes
Total Time 1 hour 26 minutes
Course Bowls, Main Course, Side Dishes
Cuisine Indian
Servings 4 people
Calories 91.02 kcal


  • Stove
  • Large Stock Pot or Sauce Pan
  • Small Skillet


  • 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


  • 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

My Notes

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-Methionine 65mg
Ess-Tryptophan 67mg
Ess-Threonine 211mg
Ess-Phenylalanine 268mg
Ess-Arginine 496mg
Ess-Lysine 410mg
Ess-Leucine 421mg
Ess-Isoleucine 247mg
Ess-Histidine 140mg
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.

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