Malabar Spinach and Lentil Dal
Malabar Spinach and Lentil Dal is a hearty, plant-based stew originating from South India, particularly the Malabar Coast region. It combines the earthy, protein-rich base of lentils (dal) with the unique, slightly mucilaginous texture of Malabar spinach (Basella alba), a heat-loving vine often used as a spinach substitute in tropical climates.
🍽️ Nutrition at a glance
This dish is an excellent source of plant-based protein and dietary fiber, making it nutritionally balanced and filling. A typical serving provides a good amount of iron, folate, and vitamins A and C, with a moderate calorie count of around 250-300 kcal.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 15 g |
| Carbs | 40 g |
| Fat | 6 g |
| Fiber | 12 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Iron | 6 mg |
| Folate (B9) | 180 mcg |
| Vitamin A | 350 mcg RAE |
| Vitamin C | 30 mg |
| Potassium | 650 mg |
| Magnesium | 80 mg |
| Manganese | 1.2 mg |
| Zinc | 2.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a prime example of how regional ingredients shape cuisine; Malabar spinach thrives in hot, humid conditions where regular spinach wilts. Nutritionally, the combination of lentils and leafy greens creates a complete protein profile with all essential amino acids.
