Your Recipe

Dal (Indian Lentil Dish)

Ingrédient Quantité Calories
Oignons 150g 60kcal
Tomates 240g 43kcal
Racine de gingembre 5g 4kcal
Curcuma moulu 5g 16kcal
Ail 6g 9kcal
Graine de cumin 5g 19kcal
Lentilles roses ou rouges, crues 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.

Valeurs nutritives
Taille des portions 153 g | ml
Quantité par portion 217
906
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 1.6g 2%
Gras saturés 0.3g 1%
Sodium 11mg 0%
Total des glucides 39g 14%
Fibres alimentaires 7.2g 26%
Sucre 3.3g
Protéine 13g 27%
Vitamine D 0mcg 0%
Calcium 55mg 4%
Fer 5.5mg 30%
Potassium 591mg 13%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 27.5 mcg 3%
Thiamine [B1] 0.306 mg 26%
Riboflavine [B2] 0.083 mg 6%
Niacine [B3] 1.241 mg 8%
Acide pantothénique [B5] 0.292 mg 6%
Vitamine B6 0.322 mg 19%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 118.683 mcg 0%
Vitamine C 12.481 mg 14%
Vitamine D 0 mcg 0%
Vitamine E 0.433 mg 3%
Vitamine K 5.152 mcg 4%
Bétaïne 0.159 mg 0%
Choline 7.939 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 39.5 g 14%
Sugars 3.3 g 7%
Fibres alimentaires 7.2 g 26%
Carbohydrate 7.9 g 0%
Glucides nets 36.2g
acides aminés
nutriment Quantité DV
Alanine 0.552 g 0%
Arginine 1.032 g 0%
Acide aspartique 1.527 g 0%
Cystéine 0.173 g 0%
Acide glutamique 2.318 g 0%
Glycine 0.537 g 0%
Histidine 0.369 g 0%
Isoleucine 0.565 g 0%
Leucine 0.945 g 0%
Lysine 0.91 g 0%
Méthionine 0.113 g 0%
Phénylalanine 0.651 g 0%
Proline 0.543 g 0%
Sérine 0.605 g 0%
Thréonine 0.479 g 0%
Tryptophane 0.124 g 0%
Tyrosine 0.353 g 0%
Valine 0.651 g 0%
Minéraux
nutriment Quantité DV
Calcium 55.28 mg 4%
Cuivre 0.74 mg 82%
Fluorure 1.79 mcg 0%
Fer 5.49 mg 30%
Magnésium 47.94 mg 11%
Manganèse 1.29 mg 56%
Phosphore 184.97 mg 15%
Potassium 590.5 mg 13%
Sélénium 0.55 mcg 1%
Sodium 10.86 mg 0%
Zinc 2.1 mg 19%
autres
nutriment Quantité DV
Eau 96.155 g 0%
Cendres 2.448 g 0%