Indian Red Lentil Dal
1 servings of indian red lentil dal contains 156 Calories. The macronutrient breakdown is 71% carbs, 19% fat, and 10% protein. This is a good source of fiber (60% of your Daily Value), potassium (11% of your Daily Value), and calcium (34% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Place the rinsed lentils in a large saucepan along with 3 cups of room temperature water. Turn the heat to medium and allow the lentils to cook for 20 minutes.
- Meanwhile, heat the oil in a medium skillet set over medium heat. Add the cumin seeds and cinnamon stick; cook for 60 to 90 seconds, until fragrant.
- Add the onion, green chili pepper, garlic, and ginger; cook for 4 to 5 minutes, until the onions are turning translucent.
- Add the turmeric, cardamom, paprika, salt, and tomato to the pan. Cook until the tomato begins to fall apart, about 2 to 3 minutes. Discard the cinnamon stick.
- Once the lentils are cooked, drain off any excess water that is on top of the lentils, but do not drain off all the water. Stir the spiced onion mixture into the pot of lentils. Add the lemon juice and stir well. Taste and add salt as needed. If it is too dry, then add some water. If it is too wet, then cook on low until it thickens to your liking.
- Garnish with cilantro; serve with basmati rice and naan.
- Recipe by: The Wanderlust Kitchen (source: https://thewanderlustkitchen.com/indian-red-lentil-dal/)
Nutrition Facts
For 1 servings of indian red lentil dal (396g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 156 | |
| Fats | 4g | 5% |
| Saturated fats | 0.3g | 2% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 766mg | 33% |
| Carbs | 35g | 13% |
| Net carbs | 18g | |
| Fiber | 17g | 60% |
| Sugar | 3g | |
| Protein | 5g | |
| Calcium | 340mg | 34% |
| Iron | 4mg | 51% |
| Potassium | 530mg | 11% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 26μg | |
| Beta carotene | 206μg | |
| Caffeine | 0mg | |
| Choline | 7mg | 1% |
| Copper | 0.3mg | 35% |
| Fluoride | 0μg | |
| Folate (B9) | 43μg | 11% |
| Lycopene | 4μg | |
| Magnesium | 37mg | 9% |
| Manganese | 5mg | 203% |
| Niacin | 1mg | 6% |
| Pantothenic acid | 1mg | 10% |
| Phosphorus | 89mg | 13% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0mg | 3% |
| Selenium | 2μg | 3% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 3% |
| Vitamin A IU | 453IU | |
| Vitamin A | 293μg | 33% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.3mg | 24% |
| Vitamin C | 58mg | 64% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 11μg | 9% |
| Zinc | 1mg | 10% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 0.3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 0.3g | 2% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.2g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.2g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.2g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.1g | |
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