Makes
4 servings
Nutrition of Each Serving
- 152 calories
- 8g fat
- 0mg cholesterol
- 235mg sodium
- 211mg potassium
- 14g carbohydrate
- 3g fiber
- 3g sugar
- 4g protein
Ingredients
- 1 cup moong dal (yellow lentil)
- 2 tablespoons canola oil
- 1 teaspoon mustard seeds
- ¾ teaspoon kosher salt
- 2¼ cup water
- ¼ teaspoon turmeric
- ½ teaspoon garlic clove
- ½ teaspoon fresh ginger root
- 1 teaspoon jalapeño
- 1 cup red onion
- 1 cup roma tomato
- 1 cup spinach
Equipment
- medium sauce pan
- large pan
- spatula
Steps
Preparation
- Soak in water overnight. Rinse/strain with water until the water runs clear.
- 1 cup moong dal
- Measure
- 2 tablespoons canola oil
- 1 teaspoon mustard seeds
- ¾ teaspoon kosher salt
- 1¾ cup water
- ½ cup water
- ¼ teaspoon turmeric
- Mince
- ½ teaspoon fresh garlic
- ½ teaspoon fresh ginger
- 1 teaspoon jalapeño
- Dice
- 1 cup onion
- 1 cup tomato
- 1 cup spinach
Cook
- In a medium sauce pan add:
- 1 cup soaked/rinsed moong dal
- 1¾ cup of water
- Let moong dal simmer for 30 minutes. Periodically check in and stir to make sure the moong dal does not burn.
- Note: You might need to add more water to avoid from burning. The goal is to breakdown the moong dal into an oatmeal like consistency.
- In a large pan on medium heat add:
- 2 tablespoons canola oil
- 1 teaspoon mustard seeds
- Cover the large pan, once the mustard seeds pop and brown remove the lid.
- Turn the heat to low and add:
- 1 cup onion
- Bring the large pan back to medium heat and add:
- ¾ teaspoon kosher salt
- 1 cup tomato
- ½ cup water
- ¼ teaspoon turmeric
- ½ teaspoon fresh garlic
- ½ teaspoon fresh ginger
- 1 teaspoon jalapeño
- 1 cup spinach
- Bring the large pan to a boil for a few minutes then add the cooked moong dal (oatmeal like consistency).
- Taste the dish to see if any additional flavor is needed.
- Bring the large pan to a boil for a few minutes and remove from heat.
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Picture please