Curried Dal with Basmati-Raisin Pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
64%
Curried Dal with Basmati-Raisin Pilaf
45 min.
6
417kcal

Suggestions

Ingredients

  • 1.5 cups rice uncooked
  •  bay leaf 
  •  cardamom pods 
  • sticks cinnamon (3-inch)
  • teaspoon curry powder 
  • 0.5 teaspoon fennel seeds 
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoon ginger fresh minced peeled
  •  garlic cloves minced
  • 0.3 cup golden raisins 
  • 0.5 teaspoon ground cumin 
  • tablespoon olive oil 
  • 1.5 cups onion chopped
  • cup plum tomatoes chopped
  • 1.5 cups lentils dried red
  • 0.5 teaspoon salt 
  • 0.8 teaspoon salt 
  •  serrano chile minced
  • cups water 
  • cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. To prepare pilaf, combine the first 8 ingredients in a medium saucepan over medium-high heat. Bring to a boil; stir once. Reduce heat to medium-low; simmer, uncovered, 15 minutes or until water is absorbed and rice is tender. Discard cinnamon, cardamom, and bay leaf.
  2. To prepare dal, heat olive oil in a large saucepan over medium-high heat.
  3. Add onion to pan; saut for 5 minutes or until lightly browned. Stir in ginger, curry powder, cumin, and garlic; cook for 30 seconds, stirring constantly.
  4. Add 4 cups water and next 4 ingredients (through serrano); bring to boil. Cover, reduce heat, and simmer 15 minutes or until lentils are tender. Stir in cilantro.
  5. Serve over pilaf.

Nutrition Facts

Calories417kcal
Protein16.29%
Fat7.49%
Carbs76.22%

Properties

Glycemic Index
50.74
Glycemic Load
30.63
Inflammation Score
-8
Nutrition Score
22.876086939936%

Flavonoids

Catechin
0.17mg
Naringenin
0.27mg
Apigenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
2mg
Kaempferol
0.52mg
Myricetin
0.09mg
Quercetin
9.08mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:417.24kcal
20.86%
Fat:3.5g
5.38%
Saturated Fat:0.54g
3.4%
Carbohydrates:80.05g
26.68%
Net Carbohydrates:62.22g
22.62%
Sugar:8.65g
9.61%
Cholesterol:0mg
0%
Sodium:509.71mg
22.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.11g
34.22%
Manganese:1.72mg
85.96%
Fiber:17.83g
71.33%
Folate:248.82µg
62.21%
Vitamin B1:0.49mg
32.9%
Phosphorus:308.17mg
30.82%
Iron:4.83mg
26.84%
Copper:0.49mg
24.3%
Vitamin B6:0.48mg
23.81%
Magnesium:89.67mg
22.42%
Potassium:764.56mg
21.84%
Zinc:3.11mg
20.77%
Selenium:11.56µg
16.51%
Vitamin B5:1.61mg
16.13%
Vitamin C:12.17mg
14.75%
Vitamin B3:2.46mg
12.29%
Vitamin K:10.32µg
9.83%
Vitamin B2:0.17mg
9.73%
Calcium:88.83mg
8.88%
Vitamin A:412.58IU
8.25%
Vitamin E:0.99mg
6.58%
Source:My Recipes