Directions:
- Pick over and rinse the lentils and add them to a pot with the water and turmeric.
- Bring to a boil and reduce heat to low. Simmer until the dal is tender, about 20 to 35 minutes. When done, add salt and set aside.
- While the dal is cooking, prepare the vegetables.
- Heat a large, deep skillet, preferably non-stick. When hot, add the canola oil and shake it to spread it around. Add the panch phoran and stir. (You may instead use oil spray; spray before and after adding the panch phoran.).
- When the first seed pops, immediately add the onion, garlic, pepper flakes, and ginger paste. Stir and cook until the onion softens, about 2 minutes.
- Add the tomatoes, cauliflower, and water, and stir. Cover and cook until the cauliflower is just tender, about 10 minutes.
- When the dal and cauliflower are both done, add the dal to the cauliflower mixture. Stir well, and check seasoning, adding more salt if needed.
- Simmer gently for about 10 minutes to allow flavors to blend. Serve hot, over rice if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 185.75 Kcal (778 kJ) | ||
| Calories from fat | 1.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.14g | 0% | |
|---|---|---|---|
| Sodium | 440.31mg | 18% | |
| Potassium | 354.21mg | 8% | |
| Total Carbs | 33.94g | 11% | |
| Sugars | 4.31g | 17% | |
| Dietary Fiber | 8.52g | 34% | |
| Protein | 12.99g | 26% | |
| Vitamin C | 49.9mg | 83% | |
| Iron | 1.4mg | 8% | |
| Calcium | 134.1mg | 13% | |
| Amount Per 100 g | |||
| Calories | 50.48 Kcal (211 kJ) | ||
| Calories from fat | 0.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.04g | 0% | |
|---|---|---|---|
| Sodium | 119.66mg | 18% | |
| Potassium | 96.26mg | 8% | |
| Total Carbs | 9.22g | 11% | |
| Sugars | 1.17g | 17% | |
| Dietary Fiber | 2.32g | 34% | |
| Protein | 3.53g | 26% | |
| Vitamin C | 13.6mg | 83% | |
| Iron | 0.4mg | 8% | |
| Calcium | 36.4mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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