Dal With Protein Chunks Recipe

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Dal With Protein Chunks
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Ingredients
14
Count
Nutrition
568
Calories
Total time
10
Minutes
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Ingredients:

Directions:

  1. Wash and soak dal for 3-4 hours.
  2. Soak soyabean nuggets in plenty of water for 2-3 hours.
  3. Drain off water and squeeze out water.
  4. Re-soak in fresh water for half an hour.
  5. Drain and then squeeze out excess water.
  6. Now the nuggets are ready for cooking.
  7. In the meantime, make a smooth paste of onion, tomato, garlic, green chillies and ginger.
  8. Keep aside.
  9. Drain the dal water and pour in 2 cups water.
  10. Pressure cook till done.
  11. Whisk while still hot to make a smooth puree.
  12. Heat 1 tbsp of oil and add the prepared paste.
  13. Fry on gentle heat till an aroma starts coming.
  14. Add prepared soyabean nuggets and red chilli powder.
  15. Mix well.
  16. Add a cup of water and cook covered for 5 minutes.
  17. Add puree of dal and cook on medium heat, stirring continuously, or 5 minutes.
  18. Heat the remaining oil and add mustard seeds and dry chillies broken into two.
  19. Fry till the chillies turn dark brown.
  20. Pour on the hot dal.
  21. Stir well.
  22. Simmer for a few minutes and remove from heat.
  23. Keep aside for atleast half an hour and then serve with lemon juice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 568.18 Kcal (2379 kJ)
Calories from fat 135.95 Kcal
% Daily Value*
Total Fat 15.11g 23%
Sodium 54.98mg 2%
Potassium 2054.66mg 44%
Total Carbs 85.54g 29%
Sugars 9.73g 39%
Dietary Fiber 20.16g 81%
Protein 26.67g 53%
Vitamin C 271.8mg 453%
Iron 7.2mg 40%
Calcium 183.7mg 18%
Amount Per 100 g
Calories 174.64 Kcal (731 kJ)
Calories from fat 41.78 Kcal
% Daily Value*
Total Fat 4.64g 23%
Sodium 16.9mg 2%
Potassium 631.52mg 44%
Total Carbs 26.29g 29%
Sugars 2.99g 39%
Dietary Fiber 6.2g 81%
Protein 8.2g 53%
Vitamin C 83.5mg 453%
Iron 2.2mg 40%
Calcium 56.5mg 18%

* 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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Recipe Tags

Weightwatchers Points

  • 11.8
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • high fiber

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