Creamy spiced dhal

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Creamy spiced dhal
65 min.
4
493kcal

Suggestions


If you're looking for a dish that's both delicious and nutritious, this creamy spiced dhal is exactly what you need. Packed with flavors and bursting with health benefits, this recipe is perfect for anyone looking to indulge in a hearty meal without compromising on dietary needs. Whether you're vegetarian, vegan, or following a gluten-free and dairy-free lifestyle, this dish has got you covered!

Rich in protein and full of aromatic spices like cumin, mustard, and cardamom, this dhal will leave your taste buds satisfied while providing a nourishing boost. With the creamy coconut milk adding a luxurious texture, every spoonful is a comforting experience. The combination of red lentils and fragrant spices ensures you’re enjoying a balanced, wholesome meal.

Not only is this recipe a winner when it comes to taste, but it’s also incredibly easy to prepare. With just a few simple ingredients and minimal prep time, you’ll have a wholesome and satisfying dish ready in under an hour. Perfect for a cozy lunch or dinner, this creamy spiced dhal is sure to become a favorite in your kitchen.

Ingredients

  • tsp mustard seeds 
  • tsp cumin seeds 
  • tbsp olive oil 
  •  onion diced finely
  •  garlic clove crushed
  • 2.5  ginger fresh grated
  •  cardamom pods 
  • 400 lentils red rinsed drained
  • 400 ml lite coconut milk reduced-fat canned

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. In a large saucepan, on a low heat, toast the mustard and cumin seeds until they give off a nutty aroma; be careful not to burn them. Set aside in a bowl. In the same pan, heat the oil over a low heat and soften the onion, garlic and ginger with the cardamom pods for 10 mins, adding a little water if they look like they might burn.
  2. Tip the lentils and toasted seeds into the pan, then stir for a couple of mins before pouring in the coconut milk and enough water to cover it all well. Bring to the boil, immediately cover the pan, turn it down to a low heat and leave to simmer for about 45 mins, stirring every now and then to make sure the mixture is not sticking. If it starts to become too thick, add a little more water.
  3. Serve with warmed pitta bread.

Nutrition Facts

Calories493kcal
Protein22.19%
Fat20.37%
Carbs57.44%

Properties

Glycemic Index
26.65
Glycemic Load
8.31
Inflammation Score
-9
Nutrition Score
31.421304365863%

Flavonoids

Catechin
0.35mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.06mg
Quercetin
5.63mg
Gallocatechin
0.14mg

Nutrients percent of daily need

Calories:493.26kcal
24.66%
Fat:11.1g
17.07%
Saturated Fat:6.35g
39.7%
Carbohydrates:70.38g
23.46%
Net Carbohydrates:38.05g
13.83%
Sugar:3.39g
3.77%
Cholesterol:0mg
0%
Sodium:81.22mg
3.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.2g
54.39%
Fiber:32.33g
129.32%
Manganese:2.47mg
123.26%
Folate:486.52µg
121.63%
Vitamin B1:0.91mg
60.95%
Iron:8.97mg
49.85%
Phosphorus:484.8mg
48.48%
Magnesium:142.94mg
35.73%
Zinc:5.25mg
34.99%
Vitamin B6:0.63mg
31.69%
Potassium:1090.69mg
31.16%
Copper:0.58mg
28.88%
Vitamin B5:2.21mg
22.09%
Selenium:11.03µg
15.76%
Vitamin B3:2.82mg
14.12%
Vitamin B2:0.24mg
13.86%
Vitamin C:8.48mg
10.27%
Calcium:94.33mg
9.43%
Vitamin E:1.1mg
7.33%
Vitamin K:7.38µg
7.03%
Vitamin A:53.47IU
1.07%