Cauliflower Dal with Panch Phoran

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
97%
Cauliflower Dal with Panch Phoran
65 min.
6
220kcal

Suggestions


Welcome to a delightful culinary journey with our Cauliflower Dal with Panch Phoran! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a remarkable health score of 97. Perfect for those seeking a wholesome meal, this vegetarian, vegan, gluten-free, and dairy-free recipe is a fantastic option for lunch or dinner.

Imagine the comforting aroma of spices wafting through your kitchen as you prepare this delicious dal. The combination of tender cauliflower florets and protein-packed masoor dal creates a satisfying texture that will leave you feeling nourished and energized. Enhanced by the unique flavors of panch phoran—a traditional Bengali spice blend—this dish offers a delightful twist that will tantalize your taste buds.

With only 220 calories per serving, you can indulge guilt-free while enjoying a meal that is rich in flavor and health benefits. The vibrant colors and enticing aromas make it an excellent centerpiece for any dinner table, and it pairs beautifully with rice or your favorite grain. Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding, making it a must-try for anyone looking to elevate their plant-based cooking game.

Join us in savoring the goodness of Cauliflower Dal with Panch Phoran, and discover how easy it is to create a dish that is both delicious and nourishing!

Ingredients

  • 16 ounces canned tomatoes diced (or 1 can)
  • head cauliflower cut into small florets)
  • 1.5 cups lentils red
  • cloves garlic minced
  • teaspoon ginger paste minced (or 1 tsp. ginger)
  • large onion diced
  • 0.1 teaspoon pepper red
  • teaspoon salt to taste (or )
  • teaspoon turmeric 
  • 0.5 cup water 
  • tablespoon frangelico 
  • tablespoon frangelico 

Equipment

  • frying pan

Directions

  1. Heat a large, deep skillet, preferably non-stick. When hot, add the canola oil and shake it to spread it around.
  2. Add the panch phoran and stir. (You may instead use oil spray; spray before and after adding the panch phoran.) When the first seed pops, immediately add the onion, garlic, pepper flakes, and ginger paste. Stir and cook until the onion softens, about 2 minutes.
  3. Add the tomatoes, cauliflower, and 1/2 cup water, and stir. Cover and cook until the cauliflower is just tender, about 10 minutes. When the dal and cauliflower are both done, add the dal to the cauliflower mixture. Stir well, and check seasoning, adding more salt if needed. Simmer gently for about 10 minutes to allow flavors to blend.
  4. Serve hot, over rice if desired.

Nutrition Facts

Calories220kcal
Protein26.15%
Fat4.01%
Carbs69.84%

Properties

Glycemic Index
26.1
Glycemic Load
6.35
Inflammation Score
-10
Nutrition Score
24.313913376435%

Flavonoids

Catechin
0.16mg
Apigenin
0.03mg
Luteolin
0.09mg
Isorhamnetin
1.25mg
Kaempferol
0.51mg
Myricetin
0.02mg
Quercetin
5.61mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:220.34kcal
11.02%
Fat:1.03g
1.58%
Saturated Fat:0.25g
1.55%
Carbohydrates:40.21g
13.4%
Net Carbohydrates:22.6g
8.22%
Sugar:7.15g
7.95%
Cholesterol:0mg
0%
Sodium:522.06mg
22.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.06g
30.12%
Folate:284.92µg
71.23%
Fiber:17.61g
70.44%
Vitamin C:57.38mg
69.55%
Manganese:0.96mg
48.11%
Vitamin B1:0.51mg
34.11%
Vitamin B6:0.58mg
29.1%
Potassium:987.62mg
28.22%
Phosphorus:279.11mg
27.91%
Iron:5mg
27.76%
Magnesium:88.06mg
22.01%
Copper:0.43mg
21.39%
Vitamin K:21.32µg
20.3%
Vitamin B5:1.85mg
18.49%
Zinc:2.69mg
17.91%
Vitamin B3:2.64mg
13.2%
Vitamin B2:0.2mg
11.81%
Vitamin E:1.27mg
8.49%
Calcium:81.13mg
8.11%
Selenium:5.06µg
7.22%
Vitamin A:193.03IU
3.86%