Spinach Yellow Dal

Author: admin
A great dish with India roots!
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Prep Time 45 mins
Cook Time 41 mins
Total Time 1 hr 26 mins
Course Bowls, Main Course, Side Dishes
Servings 4 people
Calories 99.84 kcal


  • 3 1/4 cups Water
  • 2 large Tomatoes diced
  • 1/4 cup Cilantro chopped
  • 2 cloves Garlic minced
  • 1 4oz Can of Green Chiles Mild diced, no preservatives
  • 1 tsp Sea Salt
  • 1 tsp Ground Cumin
  • 1/2 tsp Turmeric
  • 1/2 tsp Ground Coriander
  • 2 tsp Fresh Lemon Juice
  • 1 1/4 cups Yellow Split Peas rinsed and drained
  • 1 tbsp Fresh Ginger chopped
  • 1 tsp Grapeseed oil
  • 3 cups Baby Spinach


  • Soak yellow peas for a medium-large bowl in warm water for 45 minutes
  • Drain and move to a large saucepan
  • 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
  • Heat oil in a small skillet on medium heat
  • Add garlic, ginger, and chile to small skillet heat for about a 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 Serving)
Calories 99.84 Calories from Fat 13
% Daily Value*
Fat 1.47g2%
Saturated Fat 0.14g1%
Sodium 699.79mg30%
Potassium 378.29mg11%
Carbohydrates 15.88g5%
Fiber 6.7g28%
Sugar 1.94g2%
Protein 5.95g12%
Vitamin A 2186.11IU44%
Vitamin B1 0.12mg8%
Vitamin B2 0.1mg6%
Vitamin B3 0.69mg3%
Vitamin B5 0.38mg4%
Vitamin B6 0.25mg13%
Vitamin C 8.75mg11%
Vitamin E 0.84mg6%
Vitamin K 112.83µg107%
Calcium 50.19mg5%
Copper 0.12mg6%
Folate 85.02µg21%
Iron 2.52mg14%
Manganese 0.57mg29%
Magnesium 43.03mg11%
Phosphorus 79.34mg8%
Selenium 0.9µg1%
Zinc 0.82mg5%
Ess-Methionine 64.68mg
Ess-Tryptophan 66.75mg
Ess-Threonine 210.75mg
Ess-Phenylalanine 267.32mg
Ess-Arginine 495.14mg
Ess-Lysine 409.88mg
Ess-Leucine 420.51mg
Ess-Isoleucine 246.13mg
Ess-Histidine 139.75mg
Ess-Valine 280.75mg
* 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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