Dal with Ghee, Cumin, and Mustard Seeds Recipe

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Ingredients

Count

Nutrition

289

Calories

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Ingredients:

Serving

3 1/2 tbsp ghee, divided
1 cup finely chopped onion (about 1 medium)
3/4 cup diced carrot (about 1 large)
1 tbsp minced garlic (about 2 large cloves)
4 cups fat-free , less-sodium chicken broth
1 cup water
1/4 cup finely chopped seeded jalapeno pepper (about 2)
1 tbsp grated fresh ginger
2 tsp ground turmeric
2 tsp ground coriander
3/4 tsp salt
1 lb yellow split peas
2 tsp brown mustard seeds
2 tsp cumin seeds

Directions:

Heat 1 1/2 teaspoons Ghee in a large saucepan over medium heat. Add onion, carrot, and garlic; cook 5 minutes. Stir in broth and next 7 ingredients (through peas); bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
Place mustard and cumin seeds in a large nonstick skillet over medium heat; cook for 1 minute or until toasted. Add remaining 3 tablespoons Ghee; cook 1 minute or until seeds begin to pop. Stir into soup; serve immediately.
Note: Nutritional analysis includes Ghee.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	289.37 Kcal (1212 kJ)
Calories from fat	101.84 Kcal
		% Daily Value*
Total Fat	11.32g	17%
Cholesterol	26.64mg	9%
Sodium	1100.77mg	46%
Potassium	719.86mg	15%
Total Carbs	25.05g	8%
Sugars	5.35g	21%
Dietary Fiber	3.02g	12%
Protein	23.02g	46%
Vitamin C	11.6mg	19%
Vitamin A	0.2mg	5%
Iron	5.7mg	31%
Calcium	159.7mg	16%

Amount Per 100 g
Calories	86.23 Kcal (361 kJ)
Calories from fat	30.35 Kcal
		% Daily Value*
Total Fat	3.37g	17%
Cholesterol	7.94mg	9%
Sodium	328.02mg	46%
Potassium	214.51mg	15%
Total Carbs	7.47g	8%
Sugars	1.59g	21%
Dietary Fiber	0.9g	12%
Protein	6.86g	46%
Vitamin C	3.4mg	19%
Iron	1.7mg	31%
Calcium	47.6mg	16%

* 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.

Tastes

salty
savory
bitter
sweet

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