Indian Dal Recipe

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Ingredients

Count

Nutrition

902

Calories

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Ingredients:

Serving

1 tbsp salad oil
1 tsp cumin seeds
1/4 tsp ground cardamom
1 quart vegetable or fat-skimmed chicken broth
1 1/2 cups dried red chief lentils (12 oz.; see notes), sorted and rinsed
1 cup chopped onion
about 1/4 cup chopped fresh cilantro
2 tbsp minced fresh ginger
2 tbsp minced fresh jalapeno chilies
1 tbsp minced garlic
1 tsp ground dried turmeric
salt

Directions:

In a 5- to 6-quart pan over medium-high heat, frequently stir oil, cumin, and cardamom just until spices are fragrant, 1 to 1 1/2 minutes. Add broth, lentils, onion, 1/4 cup cilantro, ginger, chilies, garlic, and turmeric. Bring to a boil over high heat; reduce heat, cover, and simmer, stirring often, until lentils fall apart, about 15 minutes.
Ladle dal into bowls, sprinkle with more cilantro, and add salt to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	901.52 Kcal (3774 kJ)
Calories from fat	215.32 Kcal
		% Daily Value*
Total Fat	23.92g	37%
Sodium	460.74mg	19%
Potassium	2443.07mg	52%
Total Carbs	145.21g	48%
Sugars	6.87g	27%
Dietary Fiber	42.42g	170%
Protein	31.42g	63%
Vitamin C	111mg	185%
Iron	12.3mg	68%
Calcium	318.8mg	32%

Amount Per 100 g
Calories	76.49 Kcal (320 kJ)
Calories from fat	18.27 Kcal
		% Daily Value*
Total Fat	2.03g	37%
Sodium	39.09mg	19%
Potassium	207.27mg	52%
Total Carbs	12.32g	48%
Sugars	0.58g	27%
Dietary Fiber	3.6g	170%
Protein	2.67g	63%
Vitamin C	9.4mg	185%
Iron	1mg	68%
Calcium	27.1mg	32%

* 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

19.2

Points
21

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free,
good source of fiber

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