Your Recipe

Dal (Indian Lentil Dish)

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Tomaten 240g 43kcal
Ingwerwurzel 5g 4kcal
Kurkuma gemahlen 5g 16kcal
Knoblauch 6g 9kcal
Kreuzkümmel 5g 19kcal
Linsen, rosa oder rot, roh 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.

Nährwertangaben 
Portionsgröße  153 g | ml
Menge pro Portion  217
906
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 1.6g 2%
Gesättigte Fettsäuren  0.3g 1%
Natrium 11mg 0%
Gesamte Kohlenhydrate  39g 14%
Ballaststoffe  7.2g 26%
Zucker  3.3g
Protein  13g 27%
Vitamin D 0mcg 0%
Kalzium 55mg 4%
Eisen  5.5mg 30%
Kalium 591mg 13%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.292 mg 6%
Vitamin B6 0.322 mg 19%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  39.5 g 14%
Sugars 3.3 g 7%
Ballaststoffe  7.2 g 26%
Carbohydrate 7.9 g 0%
Netto-Kohlenhydrate 36.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.552 g 0%
Arginin 1.032 g 0%
Asparaginsäure 1.527 g 0%
Cystein 0.173 g 0%
Glutaminsäure 2.318 g 0%
Glycin 0.537 g 0%
Histidin 0.369 g 0%
Isoleucin 0.565 g 0%
Leucin 0.945 g 0%
Lysin 0.91 g 0%
Methionin 0.113 g 0%
Phenylalanin 0.651 g 0%
Prolin 0.543 g 0%
Serin 0.605 g 0%
Threonin 0.479 g 0%
Tryptophan 0.124 g 0%
Tyrosin 0.353 g 0%
Valin 0.651 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 55.28 mg 4%
Kupfer 0.74 mg 82%
Fluorid 1.79 mcg 0%
Eisen  5.49 mg 30%
Magnesium 47.94 mg 11%
Mangan 1.29 mg 56%
Phosphor 184.97 mg 15%
Kalium 590.5 mg 13%
Selen 0.55 mcg 1%
Natrium 10.86 mg 0%
Zink 2.1 mg 19%
andere
Nährstoff Menge  DV
Wasser 96.155 g 0%
Asche 2.448 g 0%