Keerai Mologutal (South Indian Spinach-Lentil Stew) Recipe

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Keerai Mologutal (South Indian Spinach-Lentil Stew)
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Ingredients
12
Count
Nutrition
178
Calories
Total time
50
Minutes
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Ingredients:

Directions:

  1. Make sure that you don't dry the spinach after washing.
  2. Cook the chopped spinach in a microwavable bowl, covered, in a microwave on HIGH for 5 minutes, with 1 teaspoon salt, stirring thrice.
  3. Set aside to cool.
  4. Add water, lentils, and turmeric in a pot, bring to a boil, and simmer for 30 minutes, or until lentils are tender.
  5. Do not drain.
  6. Grind coconut, cumin, red chili, with 1/2 cup water in a blender, to a paste.
  7. Remove from the blender and set aside.
  8. In the same blender (you needn't wash it), separately grind the spinach coarsely (don't make it into a paste!).
  9. Mix the spinach, coconut paste, and cooked lentils (along with its water) together in a large pot and bring it to a boil, stirring occasionally.
  10. Remove from the flame and set aside.
  11. While the spinach-lentil mixture is boiling, in a small frying pan, heat the oil, and add mustard seeds and Urad dal.
  12. When the mustard sputters, pour the contents of the frying pan into the spinach-lentil mixture.
  13. Stir, and serve hot, over plained steamed rice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 178.47 Kcal (747 kJ)
Calories from fat 71.83 Kcal
% Daily Value*
Total Fat 7.98g 12%
Sodium 619.61mg 26%
Potassium 283.62mg 6%
Total Carbs 20.73g 7%
Sugars 5.54g 22%
Dietary Fiber 8.17g 33%
Protein 6.92g 14%
Vitamin C 1.2mg 2%
Iron 2.6mg 14%
Calcium 48.3mg 5%
Amount Per 100 g
Calories 57.81 Kcal (242 kJ)
Calories from fat 23.27 Kcal
% Daily Value*
Total Fat 2.59g 12%
Sodium 200.71mg 26%
Potassium 91.88mg 6%
Total Carbs 6.71g 7%
Sugars 1.8g 22%
Dietary Fiber 2.65g 33%
Protein 2.24g 14%
Vitamin C 0.4mg 2%
Iron 0.8mg 14%
Calcium 15.6mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.4
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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