Tomato, spinach and potato dhal
Savor the warmth and comfort of our Tomato, Spinach, and Potato Dhal recipe. Combining tender lentils, vibrant spinach, hearty potatoes, and a rich curry tomato base, this dish offers a perfect balance of flavors and nutrition. Ideal for a cozy meal that's easy to prepare and delicious to eat.
- 05 Apr 2024
- Cook time 30 min
- Prep time 30 min
- 4 Servings
- 7 Ingredients
Tomato, spinach, and potato dhal is a hearty and nutritious dish that blends the goodness of lentils, vegetables, and aromatic spices. This recipe is both easy to prepare and full of rich, satisfying flavors, making it a perfect meal for any day of the week.
Ingredients:
Instructions:
- Finely dice the onion.
- Peel and dice the potatoes into bite-sized pieces.
- Roughly chop the fresh spinach.
- Heat the olive oil in a large pan or pot over medium heat.
- Add the finely diced onion to the pan and sauté for about 5-7 minutes, or until the onion becomes soft and translucent.
- Stir in the curry paste with the sautéed onion. Cook for another 2-3 minutes, stirring frequently, until fragrant.
- Pour in the canned tomatoes, including their juices, and bring the mixture to a gentle simmer.
- Add the diced potatoes to the pan. Stir well to combine all the ingredients.
- Cover and cook for about 15-20 minutes, or until the potatoes are tender and cooked through.
- Drain and rinse the canned lentils.
- Add the lentils to the pan and stir to combine with the tomato and potato mixture. Cook for an additional 5 minutes to heat through.
- Add the roughly chopped spinach to the pan. Stir until the spinach is wilted and well incorporated into the dhal.
- Taste and adjust the seasoning, adding salt and pepper as needed.
- Serve the Tomato, Spinach, and Potato Dhal hot, garnished with your favorite toppings such as fresh cilantro, a squeeze of lemon juice, or a dollop of yogurt, if desired.
Tips:
- Rinse the canned lentils thoroughly under cold water to remove any excess salt or preservatives.
- Use a good quality curry paste to ensure a depth of flavor; adjust the amount based on your spice preference.
- You can substitute fresh tomatoes for canned tomatoes if you prefer; just ensure they are fully ripe for the best flavor.
- Cut the potatoes into even-sized pieces to ensure they cook evenly.
- Add the spinach at the end to preserve its vibrant color and nutrients.
With its robust flavors and wholesome ingredients, this Tomato, Spinach, and Potato dhal makes for a comforting and nutritious meal. It’s a versatile dish that can be enjoyed on its own or paired with rice or bread. Enjoy this delightful culinary creation with your loved ones.
| Nutrition Facts | |
|---|---|
| Serving Size | 310 grams |
| Energy | |
| Calories 160kcal | 6% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 9g | 23% |
| Sugar 7g | 7% |
| Fat | |
| Fat 4.04g | 5% |
| Saturated 0.58g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 40mg | 7% |
| Vitamin B1 0.76mg | 63% |
| Vitamin B2 0.17mg | 13% |
| Vitamin B3 2.25mg | 14% |
| Vitamin B6 0.53mg | 31% |
| Vitamin B9 140ug | 36% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 40mg | 44% |
| Vitamin E 1.12mg | 7% |
| Vitamin K 110ug | 95% |
| Minerals | |
| Calcium, Ca 70mg | 6% |
| Copper, Cu 0.30mg | 0% |
| Iron, Fe 3.23mg | 29% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 180mg | 14% |
| Potassium, K 890mg | 26% |
| Selenium, Se 2.42ug | 4% |
| Sodium, Na 150mg | 10% |
| Zinc, Zn 1.17mg | 11% |
| Water | |
| Water 250g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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