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 | 231.84 Kcal (971 kJ) | ||
| Calories from fat | 5.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.62g | 1% | |
|---|---|---|---|
| Sodium | 526.19mg | 22% | |
| Potassium | 1022.92mg | 22% | |
| Total Carbs | 41.81g | 14% | |
| Sugars | 6.97g | 28% | |
| Dietary Fiber | 18.95g | 76% | |
| Protein | 16.29g | 33% | |
| Vitamin C | 58mg | 97% | |
| Iron | 4.8mg | 26% | |
| Calcium | 100.4mg | 10% | |
| Amount Per 100 g | |||
| Calories | 54.21 Kcal (227 kJ) | ||
| Calories from fat | 1.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.15g | 1% | |
|---|---|---|---|
| Sodium | 123.03mg | 22% | |
| Potassium | 239.17mg | 22% | |
| Total Carbs | 9.78g | 14% | |
| Sugars | 1.63g | 28% | |
| Dietary Fiber | 4.43g | 76% | |
| Protein | 3.81g | 33% | |
| Vitamin C | 13.6mg | 97% | |
| Iron | 1.1mg | 26% | |
| Calcium | 23.5mg | 10% | |
* 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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