🟢 Dosa Chaska – Spinach‑Based Tadka Dal (The Iron Dal)

Triple Lentil Spinach Tadka — Toor, Chana & Yellow Moong Dal

Our Spinach‑Based Tadka Dal (The Iron Dal) is a deeply nourishing curry made from three lentils — toor, chana, and yellow moong dal — slow‑cooked with spinach, warming spices, and gentle aromatics.

Each 650 g box delivers around 44 g of natural plant protein and over 100% of daily iron needs, making it one of our most nutrient‑dense vegetarian meals. High in fibre and naturally rich in iron, folate, magnesium, and antioxidants, this curry supports energy levels, digestion, and overall vitality.

In Ayurveda, lentils paired with leafy greens are valued for building strength without heaviness, making this dish suitable for regular, everyday nourishment.

1. ✅ High‑protein plant‑based meal
2. ✅ Naturally iron‑rich
3. ✅ Vegan • dairy‑free
4. ✅ Low saturated fat
5. ✅ Made from whole, minimally processed ingredients

A powerful, grounding dal that truly earns the name “The Iron Dal”.

Complete Nutrition & Micronutrient Profile (per 650 g cooked box)

1. Naturally plant‑based • High‑protein • Iron‑rich
2. Fibre‑dense • Low saturated fat • Non‑UPF • HFSS‑friendly
3. Ayurvedically balanced • Digestive‑supportive

2️⃣ Macronutrient Breakdown (per 650 g cooked box)

3️⃣ Micronutrient Profile (per 650 g box)

🌿 Vitamins (per 650 g box)

1. Folate (B9): Red blood cell formation & cell repair
2. Vitamin A (beta‑carotene): Vision & immune support
3. Vitamin K: Bone & blood health
4. Vitamin B1 & B6: Energy metabolism & nervous system
5. Vitamin C: Antioxidant and immune support

4️⃣ Phytonutrients & Bioactive Compounds

This curry is especially rich in iron‑supporting and anti‑inflammatory compounds:

🌱 From Mixed Lentils

1. Plant polyphenols – anti‑inflammatory
2. Slow‑digesting starch – steady energy
3. High lysine content – muscle repair & satiety

🥬 From Spinach

1. Chlorophyll – cellular support
2. Lutein & zeaxanthin – eye health
3. Nitrates – circulatory support

🌶 From Turmeric, Cumin & Hing

1. Curcumin – inflammation balance
2. Digestive bitters – reduced heaviness & gas

5️⃣ Ayurvedic Assessment (Authentic)

1. 🔥 Dosha Impact
2. Vata Grounding & calming
3. Pitta Cooling and soothing
4. Kapha Nourishing yet light

Considered a strengthening but digestible dal. Particularly supportive for low energy or iron depletion

🌾 Digestibility

1. Combination of dals balances heaviness
2. Hing, cumin & ginger support digestion
3. Suitable for regular meals, families, and recovery diet

6️⃣ Glycaemic & Metabolic Profile

1. Low‑to‑moderate glycaemic load
2. Very high fibre slows carbohydrate absorption
3. Suitable for:
4. Blood‑sugar awareness
5. Weight management
6. Long‑lasting energy needs

7️⃣ HFSS & UPF Positioning (UK‑Specific)

1. ✅ Not ultra‑processed
2. ✅ No added sugar
3. ✅ Low saturated fat
4. ✅ Whole‑food, legume‑based formulation

This curry qualifies as a “minimally processed whole‑food meal” under NOVA classification.

⚠️ Allergen Information

1. This dish does not intentionally contain any of the 14 UK listed allergens.
2. Contains asafoetida which may contain wheat – not suitable for people with coeliac disease.
3. Prepared in a kitchen that also handles nuts, sesame, mustard, and cereals containing gluten.

📌 Disclaimer

Nutritional information is provided as a guideline only and has been generated using standard ingredient data and AI‑assisted analysis tools. Actual nutritional values may vary due to ingredient sourcing, preparation methods, hydration levels, and natural variation between batches. This information should not be regarded as medical or dietary advice. Dosa Chaska Ltd accepts no liability for reliance placed on this information.