How many calories does one serving of Arhar ki Dal with Spinach have?

One serving (200 grams) of Arhar ki Dal with Spinach gives 146 calories. Out of which carbohydrates comprise 88 calories, proteins account for 33 calories and remaining calories come from fat which is 26 calories. One serving of Arhar ki Dal with Spinach provides about 7.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Arhar ki Dal with Spinach serves 5, 200 grams per serving.

146 calories for 1 serving of Arhar ki Dal with Spinach, Punjabi Toovar Aur Palak ki Dal, Cholesterol 0 mg, Carbohydrates 22g, Protein 8.2g, Fat 2.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Arhar ki Dal with Spinach, Punjabi Toovar Aur Palak ki Dal

arhar ki dal with spinach recipe | Punjabi toovar aur palak ki dal | healthy palak toor dal |with 29 amazing images.

arhar ki dal with spinach is a must-try recipe that's sure to impress your taste buds and nourish your body. Learn how to make arhar ki dal with spinach recipe| Punjabi toovar aur palak ki dal | healthy palak toor dal |

Punjabi toovar aur palak ki dal is a classic Indian dal recipe that beautifully combines the earthy flavors of spinach (palak) with the hearty goodness of toovar dal (split pigeon peas). This lentil-based stew is not only delicious but also incredibly nutritious, packed with protein, fiber, and essential vitamins and minerals.

The creamy texture of the dal perfectly complements the slightly tangy and vibrant spinach, creating a harmonious blend of flavors that is both comforting and satisfying. This healthy palak toor dal can be enjoyed as a side dish with rice or Roti, or even as a light and wholesome main course. It's a staple dish in many Indian households, cherished for its simplicity, nutritional value, and delightful taste.
 

Is Arhar ki Dal with Spinach healthy?

Yes, but conditions apply.

Let's understand the ingredients.

What's good.

Toor Dal (tuvar dal, arhar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. It is High in fiber and diabetic and heart friendly also. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal. 

Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Can diabetics, heart patients and overweight individuals have Arhar ki Dal with Spinach?

Arhar Dal with Spinach can be a healthy and suitable option for diabetics, heart patients, and overweight individuals with some modifications.

The Good:

• Rich in Protein and Fiber: Arhar Dal (Toor Dal) and spinach are both excellent sources of plant-based protein and fiber.
  • Diabetics: Protein and fiber help regulate blood sugar levels by slowing down the absorption of carbohydrates.
  • Heart Patients: Fiber helps lower cholesterol levels, which is crucial for heart health.
  • Overweight Individuals: Protein and fiber promote satiety, helping to control appetite and aid in weight management.
• Low in Fat: The recipe uses a moderate amount of oil, which is generally good for heart health.

Considerations for Specific Conditions:

• Diabetes:

  • Portion Control: It's crucial to monitor portion sizes, as even healthy foods can impact blood sugar levels when consumed in excess.
  • Pair with Low-Glycemic Index Carbohydrates: Pair this dal with low-glycemic index carbohydrates like brown rice, quinoa, or whole-wheat roti for a balanced meal.

• Heart Patients:

  • Oil Usage: Minimize oil usage as much as possible. Consider using a non-stick pan with minimal oil or cooking methods like steaming.
  • Sodium Control: Use salt sparingly or use salt substitutes as advised by a doctor.

• Overweight Individuals:

  • Portion Control: Be mindful of portion sizes to avoid overeating.
  • Fiber Content: The high fiber content of this dish promotes satiety, reducing cravings and potentially aiding in weight management.

Recommendations:

• Oil Choice: Use a heart-healthy oil like olive oil or canola oil in minimal amounts.
• Salt Control: Use salt sparingly or use salt substitutes as advised by a doctor, especially for heart patients.
• Pair with Whole Grains: Serve dal with whole-grain options like brown rice, quinoa, or whole-wheat roti for a balanced and filling meal.
• Fresh Vegetables: Add a side of fresh, non-starchy vegetables like spinach, cucumber, or a salad to increase fiber and nutrient intake.

Overall:

Arhar Dal with Spinach, when prepared with these considerations, can be a nutritious and suitable part of the diet for diabetics, heart patients, and overweight individuals. It's a good source of protein, fiber, and other essential nutrients, while being relatively low in fat and sodium.

Important Note: This information is for general knowledge and informational purposes only and does not constitute medical advice. It's always best to consult with a doctor or registered dietitian for personalized dietary advice tailored to your specific needs and health conditions.

Benefits of Arhar ki Dal with Spinach

One serving of Arhar ki Dal with Spinach delivers 35% folic acid, 20% vitamin B1, 15% protein of your Recommended Dietary Allowance ( RDA).