Pan-Indian · Main
Dal palak (arhar dal)
Toor dal with spinach
- Energy
- 216 kcal
- Protein
- 11.9 g
- Fibre
- 7.13 g
- Time
- 40 min
Per serving, 158 g.1 Good for lunch or dinner.
One serving gives you
- 64%of the day’s folate
- 30%of the day’s vitamin A
- 17%of the day’s iron
- 12%of the day’s calcium
Nutrition facts
One serving, 158 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy216 kcal12%
Carbohydrates
- Carbohydrate27.1 g10%
- Fibre7.13 g29%
- Soluble fibre2.09 g
Fats
- Fat6.03 g12%
- Saturated fat limit3.34 g17% of limit
- Monounsaturated fat1.28 g
- Polyunsaturated fat0.76 g
- Omega-60.49 g6%
- Omega-30.27 g28%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein11.9 g24%
- Histidine348 mg58%
- Isoleucine426 mg36%
- Leucine836 mg36%
- Lysine691 mg64%
- Methionine + cystine202 mg34%
- Phenylalanine + tyrosine1,263 mg150%
- Threonine422 mg100%
- Tryptophan103 mg49%
- Valine552 mg71%
Vitamins
- Vitamin A250 µg30%
- Vitamin B10.3 mg21%
- Vitamin B20.15 mg8%
- Vitamin B31.1 mg10%
- Vitamin B50.82 mg16%
- Vitamin B60.25 mg13%
- BiotinNot in the source data
- Folate140 µg64%
- Vitamin B120 µg<1%
- Vitamin C24.5 mg38%
- Vitamin D0 µg0%
- Vitamin E1.54 mg21%
- Vitamin K347 µg631%
Minerals
- Calcium120 mg12%
- ChromiumNot in the source data
- Copper0.56 mg33%
- IodineNot in the source data
- Iron4.9 mg17%
- Magnesium139 mg38%
- Manganese1.76 mg44%
- MolybdenumNot in the source data
- Phosphorus177 mg18%
- Potassium1,167 mg33%
- Selenium8.36 µg21%
- Sodium limit362 mg18% of limit
- Zinc1.56 mg12%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Red gram, dal kandi pappu42.5 g
- Spinach palakura100 g
- Ghee neyyi4.5 g
- Turmeric powder pasupu0.3 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Garlic, big clove vellulli3 g
- Ginger, fresh allam2 g
- Cumin seeds jeelakarra0.8 g
- Asafoetida inguva0.05 g
- Chillies, red endu mirapakaya0.6 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Rinse 42 g toor dal and cook it with turmeric and 3 parts water until soft; pressure-cook for 3–4 whistles (about 35 minutes in a covered pan).
- 2
Wash and chop spinach.
- 3
Add the spinach, ginger, green chilli and salt to the dal and simmer until tender, about 5 minutes.
- 4
Heat 4.5 g ghee and add cumin seeds, broken dry red chilli and a pinch of asafoetida with the garlic; pour over the dal.
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