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Keerai Mologutal (South Indian Spinach-Lentil Stew)

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)11.8212
Energy (kCal)352.527
Carbohydrates (g)19.7844
Total fats (g)29.3333
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 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. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    spinach 1 bunch washed chopped 78.2 12.342 9.724 1.3259999999999998
    salt 1 teaspoon - - - -
    water 4 cups 0.0 0.0 0.0 0.0
    yellow lentil 1/2 cup - - - -
    turmeric powder 1/8 teaspoon - - - -
    coconut 1/2 cup shredded 141.6 6.0920000000000005 1.3319999999999999 13.395999999999999
    cumin 1 teaspoon 7.875 0.929 0.374 0.4677
    red chile 1/2 - - - -
    water 1/2 cup 0.0 0.0 0.0 0.0
    vegetable oil 1 tablespoon 117.23200000000001 0.0 0.0 13.6
    mustard seed 3/4 teaspoon 7.62 0.4214 0.3912 0.5436
    urad dal 1 teaspoon skinned split - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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