Directions:
- Cover the dhal or lentils with boiling water and soak for 30 minutes. Drain and boil in fresh water for 10 minutes. Drain once more and set aside.
- Fry the onion and garlic int he ghee or butter and sunflower oil in a large saucepan for about 5 minutes.
- Add the rice, and stir well to coat the grains in the ghee/butter and oil. Stir in the spices. Cook gently for a minute or so.
- Add the lentils, stock, tomato puree, and seasoning. Bring to a boil, then cover and simmer for 20 minutes until the stock is absorbed and the lentils and rice are just soft.
- Stir in the coriander or parsley and check the seasoning. Remove the cinnamon stick and bay leave.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 348.46 Kcal (1459 kJ) | ||
| Calories from fat | 135.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.04g | 23% | |
|---|---|---|---|
| Cholesterol | 25.26mg | 8% | |
| Sodium | 333.82mg | 14% | |
| Potassium | 430.74mg | 9% | |
| Total Carbs | 42.13g | 14% | |
| Sugars | 3.46g | 14% | |
| Dietary Fiber | 5.23g | 21% | |
| Protein | 12.51g | 25% | |
| Vitamin C | 8.4mg | 14% | |
| Iron | 21.5mg | 120% | |
| Calcium | 98.3mg | 10% | |
| Amount Per 100 g | |||
| Calories | 120.51 Kcal (505 kJ) | ||
| Calories from fat | 46.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.2g | 23% | |
|---|---|---|---|
| Cholesterol | 8.74mg | 8% | |
| Sodium | 115.45mg | 14% | |
| Potassium | 148.96mg | 9% | |
| Total Carbs | 14.57g | 14% | |
| Sugars | 1.2g | 14% | |
| Dietary Fiber | 1.81g | 21% | |
| Protein | 4.33g | 25% | |
| Vitamin C | 2.9mg | 14% | |
| Iron | 7.4mg | 120% | |
| Calcium | 34mg | 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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