Your Recipe

Dal (Indian Lentil Dish)

Složka Množství Kalorie
Cibule 150g 60kcal
Rajčata 240g 43kcal
Zázvor kořen 5g 4kcal
Kurkuma mletá 5g 16kcal
Česnek 6g 9kcal
Kmín celý 5g 19kcal
Čočka, růžová nebo červená, syrová 200g 716kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:
Red lentils (masoor dal) or black lentils (urad dal): 200 grams
Water: 720 milliliters
Onion: 150 grams, finely chopped
Tomatoes: 240 grams, chopped
Garlic: 6 grams (2 cloves), minced
Ginger: 5 grams (1-inch piece), grated
Green chili (optional): 1, chopped
Turmeric powder: 5 grams (1 teaspoon)
Cumin seeds: 5 grams (1 teaspoon)
Garam masala: 5 grams (1 teaspoon)
Salt: To taste
Fresh cilantro: For garnish
Vegetable oil or ghee: 30 milliliters (2 tablespoons)
Instructions:
o Rinse lentils under cold water until water runs clear.
o In a large pot, combine lentils and water. Bring to a boil, then reduce heat to low and simmer, covered, for 20-25 minutes until lentils are tender and creamy.
o Heat vegetable oil or ghee in a small pan over medium heat.
o Add cumin seeds and cook until they splutter.
o Add chopped onion, garlic, ginger, and green chili (if using). Sauté until onions are golden brown.
o Add turmeric powder, chopped tomatoes, and garam masala to the cooked lentils. Stir well.
o Pour in the tadka (tempering) mixture into the lentils. Mix well and simmer for another 5-10 minutes.
o Season with salt to taste.
o Garnish with fresh cilantro and serve hot with rice or naan bread.

nutriční údaje
Velikost porce 153 g | ml
Množství na porci 217
906
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 1.6g 2%
Nasycené tuky 0.3g 1%
Sodík 11mg 0%
Sacharidy celkem 39g 14%
Vláknina 7.2g 26%
Cukr 3.3g
Bílkoviny 13g 27%
Vitamin D 0mcg 0%
Vápník 55mg 4%
Železo 5.5mg 30%
Draslík 591mg 13%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 27.5 mcg 3%
Thiamin [B1] 0.306 mg 26%
Riboflavin [B2] 0.083 mg 6%
Niacin [B3] 1.241 mg 8%
Kyselina pantotenová [B5] 0.292 mg 6%
Vitamin B6 0.322 mg 19%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 118.683 mcg 0%
Vitamin C 12.481 mg 14%
Vitamin D 0 mcg 0%
Vitamin E 0.433 mg 3%
Vitamin K 5.152 mcg 4%
Betain 0.159 mg 0%
Cholin 7.939 mg 1%
Carbohydrates
živina Množství DV
Sacharidy celkem 39.5 g 14%
Sugars 3.3 g 7%
Vláknina 7.2 g 26%
Carbohydrate 7.9 g 0%
Čisté sacharidy 36.2g
aminokyseliny
živina Množství DV
Alanin 0.552 g 0%
Arginin 1.032 g 0%
Kyselina asparagová 1.527 g 0%
Cystein 0.173 g 0%
kyselina glutamová 2.318 g 0%
Glycin 0.537 g 0%
Histidin 0.369 g 0%
Izoleucin 0.565 g 0%
Leucin 0.945 g 0%
Lysin 0.91 g 0%
Metionin 0.113 g 0%
Fenylalanin 0.651 g 0%
Prolin 0.543 g 0%
Serin 0.605 g 0%
Treonin 0.479 g 0%
Tryptofan 0.124 g 0%
Tyrosin 0.353 g 0%
Valin 0.651 g 0%
Minerály
živina Množství DV
Vápník 55.28 mg 4%
Měď 0.74 mg 82%
Fluorid 1.79 mcg 0%
Železo 5.49 mg 30%
Hořčík 47.94 mg 11%
Mangan 1.29 mg 56%
Fosfor 184.97 mg 15%
Draslík 590.5 mg 13%
Selen 0.55 mcg 1%
Sodík 10.86 mg 0%
Zinek 2.1 mg 19%
další
živina Množství DV
Voda 96.155 g 0%
Popel 2.448 g 0%