Your Recipe

Dal (Indian Lentil Dish)

Ingredient Amount Calories
Onions 150g 60kcal
Tomatoes 240g 43kcal
Ginger root 5g 4kcal
Turmeric ground 5g 16kcal
Garlic 6g 9kcal
Cumin seed 5g 19kcal
Lentils, pink or red, raw 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.

Nutrition Facts
Portion Size 153 g | ml
Amount Per Portion 217
906
kcal
kilojoules
% Daily Value *
Total Fat 1.6g 2%
Saturated Fat 0.3g 1%
Sodium 11mg 0%
Total Carbohydrate 39g 14%
Dietary Fiber 7.2g 26%
Sugar 3.3g
Protein 13g 27%
Vitamin D 0mcg 0%
Calcium 55mg 4%
Iron 5.5mg 30%
Potassium 591mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.292 mg 6%
Vitamin B6 0.322 mg 19%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 0.159 mg 0%
Choline 7.939 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 39.5 g 14%
Sugars 3.3 g 7%
Dietary fiber 7.2 g 26%
Carbohydrate 7.9 g 0%
Net carbs 36.2g
Aminoacids
Nutrient Amount DV
Alanine 0.552 g 0%
Arginine 1.032 g 0%
Aspartic acid 1.527 g 0%
Cysteine 0.173 g 0%
Glutamic acid 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%
Methionine 0.113 g 0%
Phenylalanine 0.651 g 0%
Proline 0.543 g 0%
Serine 0.605 g 0%
Threonine 0.479 g 0%
Tryptophan 0.124 g 0%
Tyrosine 0.353 g 0%
Valine 0.651 g 0%
Minerals
Nutrient Amount DV
Calcium 55.28 mg 4%
Copper 0.74 mg 82%
Fluoride 1.79 mcg 0%
Iron 5.49 mg 30%
Magnesium 47.94 mg 11%
Manganese 1.29 mg 56%
Phosphorus 184.97 mg 15%
Potassium 590.5 mg 13%
Selenium 0.55 mcg 1%
Sodium 10.86 mg 0%
Zinc 2.1 mg 19%
Other
Nutrient Amount DV
Water 96.155 g 0%
Ash 2.448 g 0%