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Easy Low FODMAP Vegan Spinach Dhal

Easy low FODMAP Vegan Spinach Dhal

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This Easy Low FODMAP Vegan Spinach Dhal is suitable for all types of diets. Vegan, FODMAP, gluten-free, Keto, you name it.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Appetizer, Main Course
Cuisine Indian
Servings 2
Calories 177 kcal

Ingredients
  

  • 2 cups/450g chopped spinach leaves
  • 6 tablespoons of cooked mashed potatoes roughly around 1 large potato
  • 2 green chilies chopped
  • 1 dried red chili or 1 tsp of chili flakes
  • 1/2 teaspoon ginger peeled and minced
  • 2 tablespoons peanuts optional
  • 1/4 teaspoon garam masala powder
  • 1/2 tsp of turmeric
  • 1/2 tsp cumin seeds
  • 1 tablespoon oil
  • Salt to taste

Instructions
 

  • Heat oil in a pan. Toast cumin seeds. Add. Next, add crushed ginger and saute. Now add slit green chilies and dried red chili. Saute well. Add the turmeric.
  • Now add peanuts. Peanuts are optional but I recommend. They especially provide a nice crunch to otherwise smooth dal. Saute very well for 2 minutes
  • Next, add chopped spinach leaves and saute well for 3-4 minutes. The spinach leaves should wilt and shrink well. If you especially want a very smooth dal suitable for toddlers you can also puree the spinach and use.
  • Once the spinach leaves are well cooked add the mashed potato and 1 cup/244ml broth/water. Season with salt. Cook in medium heat for 5-7 minutes.
  • Finally, add 1/4 teaspoon garam masala powder and mix. Simmer for 2 minutes.
  • Serve with rice.

Notes

Feel free to add lentils to make traditional dhal, but I decided to keep this one extra 'Spinagy'
The dhal will keep well in the fridge for up to 4 days!

Nutrition

Serving: 1servingFiber: 5.4gCalories: 177kcalFat: 2.6gProtein: 4.4gCarbohydrates: 4.9gIron: 2mg
Keyword dal, diner, fodmapdiet, glutenfree, healthy, indianfood, lowfodmap, spinach, vegan
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