Indian Lentil Dahl

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
20%
Indian Lentil Dahl
45 min.
4
400kcal
37.05%sweetness
100%saltiness
43.37%sourness
65.47%bitterness
34.49%savoriness
72.4%fattiness
100%spiciness

Ingredients

  • canola oil 
  • 0.3 cilantro leaves coarsely chopped
  • coconut milk 
  • ginger fresh minced
  • garam masala (can be easily found in the supermarket spice isle)
  •  garlic clove minced
  • juice of lime 
  •  onion finely chopped
  •  plum tomatoes 
  • 1.3 lentils split red
  • 0.8 salt 
  • water 

Equipment

  • sauce pan

Directions

  1. In a large saucepan, combine oil, onion and salt at medium-high heat. Cook until onion starts to brown, around 5 minutes or so.
  2. Add garlic, ginger and Garam Masala , cook until fragrant, about 1 minute.
  3. Add lentils, coconut milk and water. Bring to a boil, then reduce heat to low and simmer, partially covered until lentils are fully tender and broken down to an almost paste-like consistency, about 25-30 minutes.
  4. Add lime juice and cilantro. Check for seasoning.
  5. Serve (over rice if you like), topped with the diced tomatoes.

Nutrition Facts

Calories400kcal
Protein16.23%
Fat43.37%
Carbs40.4%

Properties

Glycemic Index
65.9
Glycemic Load
7
Inflammation Score
-8
Nutrition Score
23.394347826087%

Flavonoids

Catechin
0.2mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.33mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.23mg
Myricetin
0.12mg
Quercetin
6.63mg
Gallocatechin
0.08mg

Taste

Sweetness:
37.05%
Saltiness:
100%
Sourness:
43.37%
Bitterness:
65.47%
Savoriness:
34.49%
Fattiness:
72.4%
Spiciness:
100%

Nutrients percent of daily need

Calories:400.23kcal
20.01%
Fat:19.87g
30.57%
Saturated Fat:11.32g
70.76%
Carbohydrates:41.65g
13.88%
Net Carbohydrates:23.22g
8.44%
Sugar:3.67g
4.07%
Cholesterol:0mg
0%
Sodium:460.81mg
20.04%
Protein:16.73g
33.45%
Fiber:18.43g
73.7%
Folate:291.03µg
72.76%
Manganese:1.33mg
66.61%
Vitamin B1:0.54mg
36.11%
Iron:6.38mg
35.45%
Phosphorus:333.41mg
33.34%
Magnesium:106.41mg
26.6%
Copper:0.5mg
25.09%
Potassium:842.56mg
24.07%
Vitamin B6:0.43mg
21.66%
Zinc:3.2mg
21.33%
Vitamin C:13.95mg
16.91%
Vitamin K:15.8µg
15.04%
Vitamin B5:1.4mg
13.99%
Vitamin E:1.81mg
12.04%
Vitamin B3:2.19mg
10.94%
Vitamin A:501.95IU
10.04%
Vitamin B2:0.14mg
8.33%
Selenium:5.26µg
7.52%
Calcium:65.37mg
6.54%