Pan-Indian · Main
Dal palak (moong dal)
Moong dal with spinach
- Energy
- 214 kcal
- Protein
- 12.8 g
- Fibre
- 7.27 g
- Time
- 30 min
Per serving, 158 g.1 Good for lunch or dinner.
One serving gives you
- 62%of the day’s folate
- 30%of the day’s vitamin A
- 17%of the day’s iron
- 11%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
- Energy214 kcal12%
Carbohydrates
- Carbohydrate26 g9%
- Fibre7.27 g29%
- Soluble fibre1.76 g
Fats
- Fat5.94 g12%
- Saturated fat limit3.33 g17% of limit
- Monounsaturated fat1.26 g
- Polyunsaturated fat0.71 g
- Omega-60.4 g5%
- Omega-30.32 g32%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein12.8 g25%
- Histidine316 mg53%
- Isoleucine524 mg44%
- Leucine1,017 mg43%
- Lysine741 mg69%
- Methionine + cystine210 mg35%
- Phenylalanine + tyrosine1,170 mg139%
- Threonine462 mg110%
- Tryptophan164 mg78%
- Valine677 mg87%
Vitamins
- Vitamin A250 µg30%
- Vitamin B10.27 mg19%
- Vitamin B20.15 mg8%
- Vitamin B31.02 mg9%
- Vitamin B51 mg20%
- Vitamin B60.24 mg13%
- BiotinNot in the source data
- Folate136 µg62%
- Vitamin B120 µg<1%
- Vitamin C24.5 mg38%
- Vitamin D0 µg0%
- Vitamin E1.56 mg21%
- Vitamin K333 µg605%
Minerals
- Calcium109 mg11%
- ChromiumNot in the source data
- Copper0.51 mg30%
- IodineNot in the source data
- Iron4.91 mg17%
- Magnesium152 mg41%
- Manganese1.7 mg43%
- MolybdenumNot in the source data
- Phosphorus212 mg21%
- Potassium1,123 mg32%
- Selenium23.6 µg59%
- Sodium limit359 mg18% of limit
- Zinc1.51 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Green gram, dal pesara 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 moong 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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