Pan-Indian · Main
Dal palak (masoor dal)
Masoor dal with spinach
- Energy
- 213 kcal
- Protein
- 13 g
- Fibre
- 7.72 g
- Time
- 30 min
Per serving, 158 g.1 Good for lunch or dinner.
One serving gives you
- 56%of the day’s folate
- 29%of the day’s vitamin A
- 21%of the day’s iron
- 15%of the day’s zinc
Nutrition facts
One serving, 158 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy213 kcal12%
Carbohydrates
- Carbohydrate25.9 g9%
- Fibre7.72 g31%
- Soluble fibre1.85 g
Fats
- Fat5.69 g12%
- Saturated fat limit3.27 g17% of limit
- Monounsaturated fat1.29 g
- Polyunsaturated fat0.63 g
- Omega-60.35 g4%
- Omega-30.28 g28%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein13 g26%
- Histidine257 mg43%
- Isoleucine498 mg42%
- Leucine950 mg41%
- Lysine756 mg70%
- Methionine + cystine173 mg29%
- Phenylalanine + tyrosine1,074 mg128%
- Threonine463 mg110%
- Tryptophan122 mg58%
- Valine667 mg86%
Vitamins
- Vitamin A246 µg29%
- Vitamin B10.26 mg19%
- Vitamin B20.17 mg9%
- Vitamin B31.01 mg9%
- Vitamin B50.85 mg17%
- Vitamin B60.24 mg12%
- BiotinNot in the source data
- Folate124 µg56%
- Vitamin B120 µg<1%
- Vitamin C24.5 mg38%
- Vitamin D0 µg0%
- Vitamin E1.53 mg20%
- Vitamin K331 µg602%
Minerals
- Calcium109 mg11%
- ChromiumNot in the source data
- Copper0.51 mg30%
- IodineNot in the source data
- Iron6.11 mg21%
- Magnesium123 mg33%
- Manganese1.78 mg45%
- MolybdenumNot in the source data
- Phosphorus169 mg17%
- Potassium960 mg27%
- Selenium23.3 µg58%
- Sodium limit359 mg18% of limit
- Zinc1.94 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Lentil dal masoor 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 30 minutes.
- 1
Rinse 42 g masoor dal and cook it with turmeric and 3 parts water until soft; simmer for 15–20 minutes.
- 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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