Spinach and Vegetable Delight
by Tarla Dalal
15 Jan 2014
This recipe has been viewed 31406 times
This recipe contains an excellent combination of proteins from gram dal. The goodness of iron from spinach and the fibre and vitamins from other vegetables.
Spinach and Vegetable Delight recipe - How to make Spinach and Vegetable Delight
Soaking Time: 3 hours Preparation Time: Cooking Time: Total Time:
Makes 4 servings
2 tbsp soaked and boiled chana dal (split bengal gram)
2 tsp oil
1/4 cup chopped onions
1/2 cup chopped and boiled mixed vegetables (French beans, carrots, cauliflower, green peas)
1/4 cup chopped tomatoes
25 ginger (adrak) , finely chopped
1/4 tsp green chilli paste
1/2 tsp turmeric powder (haldi)
1 tsp coriander (dhania) powder
1/2 tsp chilli powder
salt to taste
2 cups chopped spinach (palak)
Method
- Method
- Heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 2 to 3 minutes.
- Add the mixed vegetables and tomatoes and sauté on a medium flame for 2 to 3 minutes.
- Add the ginger, green chilli paste, turmeric powder, coriander powder and chilli powder and salt and mix well.
- Add the boiled dal, mix well and cook for 2 minutes.
- Add the spinach and ¼ cup of water and cook for 4 to 5 minutes, while stirring continuously.
- Serve hot.
Nutrient values per serving
| Energy | 73 cal |
| Protein | 2.9 g |
| Carbohydrates | 8.1 g |
| Fiber | 3 g |
| Fat | 3.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 2043.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 16.5 mg |
| Folic Acid | 58.7 mcg |
| Calcium | 53.1 mg |
| Iron | 1.6 mg |
| Magnesium | 37.9 mg |
| Phosphorus | 67 mg |
| Sodium | 30.9 mg |
| Potassium | 165.2 mg |
| Zinc | 0.3 mg |
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