Estimated Nutrition (whole recipe, rough)
Counts 7 of 9 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Asafoetida | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- Moong Daal - 1/2 cup
- Spinach - 340 gm.
- Cumin seeds (jeera) - 3 teaspoons
- Grated coconut - 6 teaspoons
- Pepper - 1 teaspoon
- Green chillies - 4 (or less)
- For Seasoning :
- Red chillies - 2
- Mustard - 1 teaspoon
- Cooking oil - 1 teaspoon
- Salt & Asafoetida as required
- =
Directions
Boil moong dal and spinach in the cooker and allow 2 whistles. (can be put in the same vessel) Grind the green chillies, pepper, coconut gratings, cumin seeds. In a wide-mouthed vessel (kadai) pour 2 tsps of cooking oil and season with mustard and red chillies. Now add the cooked dal - spinach mixture and put salt and the ground paste. Let it cook for five minutes, stirring in regular intervals. Now add a pinch of asafoetida.