Moong Dal With Spinach Recipe

Recipe By Tarla Dalal

Though prepared in various different ways across the country, moong dal with spinach is nevertheless a favourite combination in desi cooking. Here, we have made a low calorie version of this delicious iron-rich dal. This recipe is chock full of nutrients, as spinach brings protein, garlic has anti-bacterial and other medicinal properties, and green moong is full of protein, iron, vitamin a, fibre and zinc. Take care to just partially cook the dal so as to retain its crunch.

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Moong Dal With Spinach
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Ingredients for Moong Dal With Spinach Recipe

  • 0.13 cup Green moong dal
  • 0.19 cup Chopped spinach
  • 1/2 teaspoon Oil
  • 1/4 teaspoon Cumin seeds
  • 0.13 cup Finely chopped onions
  • 0.13 cup Finely chopped tomatoes
  • 1/2 teaspoon Dried mango powder
  • 0.13 teaspoon Turmeric powder
  • As required Salt
  • 0.38 tablespoon Roughly chopped green chillies
  • 1.50 Garlic Cloves
Nutrition
value
145
calories per serving
4 g Fat8 g Protein19 g Carbs7 g FiberOther

Current Totals

  • Fat
    4g
  • Protein
    8g
  • Carbs
    19g
  • Fiber
    7g

MacroNutrients

  • Carbs
    19g
  • Protein
    8g
  • Fiber
    7g

Fats

  • Fat
    4g

Vitamins & Minerals

  • Calcium
    79mg
  • Iron
    3mg
  • Vitamin A
    962mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    < 1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    77mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    23mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    98mg
  • Manganese
    4mg
  • Phosphorus
    142mg
  • Selenium
    14mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Tarla Dalal