Estimated Nutrition (whole recipe, rough)
Counts 12 of 17 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Seed | not in our table | 0 |
| Asafoetida | not in our table | 0 |
| Water | not in our table | 0 |
| Wheat | 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
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- 2 cups cleaned, destalked drumstick leaves chopped
- 1/2 cup spinach chopped
- 1 cup yellow lentil (masoor dal)
- 1 tbsp. skinned green gram (yellow moong dal)
- 1 onion finely chopped
- 1 tomato finely chopped
- 1 green chilli, slit lengthwise
- 1 tsp. ginger grated
- 1 tsp. garlic crushed
- 1 tsp. red chilli powder
- 1 tsp. dhania (coriander seed powder)
- 1/4 tsp. turmeric powder
- 1/4 tsp. garam masala powder
- 1/2 tsp. each cumin & mustard seeds
- 3-4 pinches asafoetida powder
- Salt to taste
- 1 cup of water
- 1/2 tsp. wheat flour
- 2 tbsp. of oil
- =
Directions
Chop the spinach and drumstick leaves finely. Wash both dals together. Drain, and keep aside. Heat 1 tbsp. of oil in a pressure cooker or pressure pan. Add the seeds, and allow it to splutter. Add the onions, stir-fry till transparent. Now add the tomato, all the powdered masalas, salt, dals. Add half cup of water, cover the cooker, and allow one whistle.
When the cooker steam has subsided, open the lid. Churn very gently with a manual churner.
Dissolve wheat flour in the remaining water, and add to the curry. Cook the curry again, simmering for 2-3 minutes. Heat the remaining oil in a small pan. Add asafoetida, ginger, garlic, chilli, and allow it to sizzle. Pour the sizzling tempering into the curry, cover with a loose lid.
Keep aside for 3-4 minutes. Serve hot with plain steamed rice, coconut rice or rotis.