Directions:
- Heat oil in medium skillet over medium heat. Add 1 cup onion and 1 minced garlic clove and sauté until tender and golden brown, about 10 minutes. Set aside. Combine 3 cups water, lentils, remaining 1 cup onion, 2 minced garlic cloves, turmeric, cumin and ginger in heavy medium saucepan. Bring to boil. Reduce heat, cover and simmer until lentils are tender, about 15 minutes. Transfer half of lentil mixture to processor; purée until smooth. Return purée to same saucepan. Mix in sautéed onion mixture. Simmer 5 minutes to blend flavors. Season to taste with salt and pepper.
- Spoon rice into bowls. Spoon dal over. Top with tomatoes, cilantro and chili.
- Per serving: calories, 410; total fat, 5 g; saturated fat, 1 g; cholesterol, 0. Nutritional analysis provided by Bon Appétit
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 244.06 Kcal (1022 kJ) | ||
| Calories from fat | 36.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.04g | 6% | |
|---|---|---|---|
| Sodium | 12.98mg | 1% | |
| Potassium | 690.08mg | 15% | |
| Total Carbs | 38.75g | 13% | |
| Sugars | 5.29g | 21% | |
| Dietary Fiber | 17.1g | 68% | |
| Protein | 13.89g | 28% | |
| Vitamin C | 17.1mg | 29% | |
| Iron | 4.3mg | 24% | |
| Calcium | 75.8mg | 8% | |
| Amount Per 100 g | |||
| Calories | 70.14 Kcal (294 kJ) | ||
| Calories from fat | 10.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.16g | 6% | |
|---|---|---|---|
| Sodium | 3.73mg | 1% | |
| Potassium | 198.32mg | 15% | |
| Total Carbs | 11.14g | 13% | |
| Sugars | 1.52g | 21% | |
| Dietary Fiber | 4.92g | 68% | |
| Protein | 3.99g | 28% | |
| Vitamin C | 4.9mg | 29% | |
| Iron | 1.2mg | 24% | |
| Calcium | 21.8mg | 8% | |
* 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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