Name: Saag-Tamatar Wali Chana Dal
Prep time: 1 min
Cook time: 1 min
Total time: 2 min
Yield: 6
Ingredients: 1 ½ cup Chana Dal; ½ tsp Turmeric; 1 ½ tsp Salt; 3 tbsp Olive oil; 10 g Compunded Asafoetida Powder; ½ tsp Spices Mustard Seeds; ½ tsp, whole Cumin; 2 pepper Red peppers; 1 oz uncooked Curry Leaf Powder; 1 large Onions; 2 clove Garlic; 1 ½ tsp Ginger root; 2 medium whole Tomatoes; 6 oz Spinach; ½ tsp Chili powder

1 serving of saag-tamatar wali chana dal (Chana Dal with Spinach and Tomato (Madhur Jaffrey, Indian, p 127)) contains 306 Calories. The macronutrient breakdown is 50% carbs, 29% fat, and 21% protein. This is a good source of protein (29% of your Daily Value), fiber (57% of your Daily Value), and potassium (7% of your Daily Value).

Makes: 6 servings
Prep Time: 1 minutes
Cook Time: 1 minutes

Ingredients

Original Recipe
Scaled to 1 serving

Chana Dal
Swad

1 ½ cup or 300g
Turmeric
Spices, ground

½ tsp or 1g
Salt
Table

1 ½ tsp or 9g
Olive oil
Salad or cooking

3 tbsp or 41g
Compunded Asafoetida Powder
L.G

10 g or 10g
Spices Mustard Seeds
Compliments

½ tsp or 2g
Cumin
Spices, cumin seed

½ tsp, whole or 1g
Red peppers
Hot chili, raw

2 pepper or 90g
Curry Leaf Powder
Priya

1 oz uncooked or 29g
Onions
Raw

1 large or 150g
Garlic
Raw

2 clove or 6g
Ginger root
Raw

1 ½ tsp or 3g
Tomatoes
Red, ripe, raw, year round average

2 medium whole or 246g
Spinach
Raw, Fresh - Kroger

6 oz or 170g
Chili powder
Spices

½ tsp or 1g

Amount Unit

Nutrition Facts

For 1 serving of saag-tamatar wali chana dal (176g)

Nutrient	Value	%DV
Calories	306
Fats	10g	13%
Saturated fats	1g	6%
Trans fats	0g
Cholesterol	0mg	0%
Sodium	778mg	34%
Carbs	39g	14%
Net carbs	23g
Fiber	16g	57%
Sugar	4g
Protein	16g

Calcium	83mg	8%
Iron	3mg	40%
Potassium	351mg	7%
Vitamin D	0μg	0%
Vitamins and Minerals
Alpha carotene	51μg
Beta carotene	298μg
Caffeine	0mg
Choline	7mg	1%
Copper	0.1mg	6%
Fluoride	1μg
Folate (B9)	15μg	4%
Lycopene	1055μg
Magnesium	12mg	3%
Manganese	0.2mg	8%
Niacin	0.5mg	3%
Pantothenic acid	0.1mg	2%
Phosphorus	27mg	4%
Retinol	0μg
Riboflavin (B2)	0mg	1%
Selenium	0.4μg	1%
Theobromine	0mg
Thiamine	0.1mg	4%
Vitamin A IU	551IU
Vitamin A	538μg	60%
Vitamin B12	0μg	0%
Vitamin B6	0.2mg	12%
Vitamin C	42mg	47%
Vitamin D IU	0IU
Vitamin D2	0μg
Vitamin D3	0μg
Vitamin E	1mg	9%
Vitamin K	10μg	8%
Zinc	0.2mg	2%
Sugars
Sugar	4g
Sucrose	0.2g
Glucose	1g
Fructose	1g
Lactose	0g
Maltose	0g
Galactose	0g
Starch	0g
Fats
Saturated fats	1g	6%
Monounsaturated fats	5g
Polyunsaturated fats	1g
Trans fats	0g
Fatty Acids
Total omega 3	0g
Total omega 6	0g
Alpha Linolenic Acid (ALA)	0g
Docosahexaenoic Acid (DHA)	0g
Eicosapentaenoic Acid (EPA)	0g
Docosapentaenoic Acid (DPA)	0g
Amino Acids
Alanine	0g
Arginine	0g
Aspartic acid	0.1g
Cystine	0g
Glutamic acid	0.3g
Glycine	0g
Histidine	0g
Hydroxyproline	0g
Isoleucine	0g
Leucine	0g
Lysine	0.1g
Methionine	0g
Phenylalanine	0g
Proline	0g
Serine	0g
Threonine	0g
Tryptophan	0g
Tyrosine	0g
Valine	0g