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Green Lentil Dhal with Rice Gi Jane Recipe

Green Lentil Dhal with Rice Gi Jane Recipe

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Ingredients

Count

Nutrition

517

Calories

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Ingredients:

Serving

2 oz green lentils
1 tsp olive oil
1/2 tsp cumin seeds
1/2 tsp mustard seeds
1/2 onion, chopped
1/2 green chili pepper , deseeded and finely chopped
1 clove garlic, crushed
1 tomato, chopped
8 tbsp fresh coriander, chopped
1/2 tsp garam masala
1 1/2 oz brown rice
4 oz spinach, steamed

Directions:

Soak the green lentils for about 30 minutes
Heat the olive oil in a non-stick pan and add the mustard and cumin seeds. When they start to pop add the chopped onion, chilli, garlic and half of the coriander. Stir fry for a few minutes until the onion is tender
Add the tomato and stir-fry for another minute or two
Add the green lentils and just enough water to cover. Cover and cook for 30-40 minutes until the lentils are tender stirring occasionally. Add a little more water if it looks too dry
Finally stir in the rest of the chopped coriander, some garam masala and serve with cooked brown rice and spinach

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	516.54 Kcal (2163 kJ)
Calories from fat	69.15 Kcal
		% Daily Value*
Total Fat	7.68g	12%
Sodium	136.05mg	6%
Potassium	2282.18mg	49%
Total Carbs	89.55g	30%
Sugars	7.87g	31%
Dietary Fiber	25.88g	104%
Protein	26.54g	53%
Vitamin C	184mg	307%
Iron	15.9mg	88%
Calcium	368.9mg	37%

Amount Per 100 g
Calories	118.01 Kcal (494 kJ)
Calories from fat	15.8 Kcal
		% Daily Value*
Total Fat	1.76g	12%
Sodium	31.08mg	6%
Potassium	521.4mg	49%
Total Carbs	20.46g	30%
Sugars	1.8g	31%
Dietary Fiber	5.91g	104%
Protein	6.06g	53%
Vitamin C	42mg	307%
Iron	3.6mg	88%
Calcium	84.3mg	37%

* 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

< 200 kcals

Weightwatchers Points

10.2

Points
12

PointsPlus

Good Points

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

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