Bengali Dhal

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
4%
Bengali Dhal
45 min.
8
108kcal

Suggestions

Ingredients

  •  bay leaves 
  • 0.8 cup cherry tomatoes 
  • tablespoons cilantro leaves chopped
  • cloves garlic divided coarsely chopped
  • 0.5 teaspoon turmeric 
  • cup onion divided thinly sliced
  • cup lentils red
  • 0.5 teaspoon salt 
  • tablespoon vegetable oil 
  • cups water 

Equipment

  • frying pan
  • sauce pan
  • sieve

Directions

  1. Wash the lentils in a strainer.
  2. Combine the lentils and water in a saucepan over medium-high heat.
  3. Add half of the sliced onions and garlic, reserving the rest for later. Stir in the turmeric, bay leaf, tomatoes, and salt.
  4. Add the chiles, leaving them whole to add flavor or cut in half to add heat. When the mixture begins to boil, reduce the heat to a simmer. Cook until the lentils break apart and thicken slightly, about 20 minutes.
  5. Meanwhile, in a skillet, heat the vegetable oil over medium heat until the oil shimmers.
  6. Add the reserved sliced onions; cook and stir until the onion has softened and turned translucent, about 5 minutes. Reduce heat to medium-low, and continue cooking and stirring until the onion is very tender and dark brown, 15 to 20 minutes more. Stir in the rest of the chopped garlic and cook, stirring constantly, until the garlic is fragrant and tender, about 2 minutes.
  7. Pour the contents of the skillet into the cooked lentils and stir.
  8. Garnish with chopped cilantro.

Nutrition Facts

Calories108kcal
Protein22.96%
Fat16.45%
Carbs60.59%

Properties

Glycemic Index
14.82
Glycemic Load
2.19
Inflammation Score
-8
Nutrition Score
8.164782575939%

Flavonoids

Catechin
0.08mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
4.24mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:107.71kcal
5.39%
Fat:2g
3.07%
Saturated Fat:0.31g
1.94%
Carbohydrates:16.54g
5.51%
Net Carbohydrates:9.17g
3.34%
Sugar:1.67g
1.86%
Cholesterol:0mg
0%
Sodium:153.82mg
6.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.27g
12.53%
Fiber:7.36g
29.46%
Folate:113.57µg
28.39%
Manganese:0.38mg
18.82%
Vitamin B1:0.21mg
14.26%
Phosphorus:113.88mg
11.39%
Iron:1.92mg
10.66%
Vitamin B6:0.18mg
8.89%
Potassium:284.32mg
8.12%
Magnesium:32.26mg
8.06%
Zinc:1.16mg
7.75%
Copper:0.15mg
7.74%
Vitamin C:6.19mg
7.5%
Vitamin B5:0.53mg
5.34%
Vitamin K:5.07µg
4.83%
Vitamin B3:0.7mg
3.51%
Vitamin B2:0.06mg
3.42%
Selenium:2.26µg
3.23%
Calcium:24.6mg
2.46%
Vitamin E:0.34mg
2.26%
Vitamin A:85.14IU
1.7%
Source:Allrecipes