Lentil Potato Dal with Lemon-Cilantro Rice

Vegetarian
Gluten Free
Very Healthy
Health score
70%
Lentil Potato Dal with Lemon-Cilantro Rice
40 min.
6
217kcal

Suggestions

Ingredients

  • 2 medium baking potatoes peeled cut into 1/2-inch pieces
  • 1 teaspoon cumin seeds 
  • 1 tablespoon ginger fresh grated peeled
  • 0.5 cup parsley fresh chopped
  • 4  garlic cloves minced
  • 0.5 teaspoon ground coriander seeds 
  • 0.3 teaspoon ground pepper red
  • 1 teaspoon ground turmeric 
  • 1 tablespoon butter light
  • 0.5 teaspoon mustard seeds 
  • 1 cup onion chopped 1 small
  • 1 cup lentils dried red
  • 2 tablespoons red wine vinegar 
  • 6 servings lemon-cilantro rice 
  • 1.3 teaspoons salt 
  • 3 medium tomatoes seeded chopped
  • 3 cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Melt butter in a large saucepan over medium heat.
  2. Add onion; saut 3 minutes. Stir in garlic and ginger; saut 1 minute.
  3. Add salt and next 5 ingredients; cook 1 minute.
  4. Add water, scraping pan to loosen browned bits. Stir in tomato, potato, and lentils. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until potato mixture is tender.
  5. Stir parsley and vinegar into potato mixture.
  6. Serve over Lemon-Cilantro Rice.

Nutrition Facts

Calories217kcal
Protein20.23%
Fat8.66%
Carbs71.11%

Properties

Glycemic Index
59.09
Glycemic Load
14.36
Inflammation Score
-10
Nutrition Score
21.019130311096%

Flavonoids

Catechin
0.11mg
Naringenin
0.42mg
Apigenin
10.78mg
Luteolin
0.06mg
Isorhamnetin
1.34mg
Kaempferol
0.31mg
Myricetin
0.86mg
Quercetin
5.82mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:217.21kcal
10.86%
Fat:2.14g
3.29%
Saturated Fat:0.94g
5.84%
Carbohydrates:39.51g
13.17%
Net Carbohydrates:27.16g
9.88%
Sugar:3.97g
4.41%
Cholesterol:2.47mg
0.82%
Sodium:505.39mg
21.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.24g
22.48%
Vitamin K:90.13µg
85.84%
Fiber:12.35g
49.38%
Folate:186.06µg
46.52%
Manganese:0.75mg
37.41%
Vitamin C:23.44mg
28.41%
Vitamin B6:0.54mg
27.12%
Vitamin B1:0.39mg
25.83%
Potassium:851.79mg
24.34%
Iron:4.07mg
22.63%
Phosphorus:220.12mg
22.01%
Vitamin A:1026IU
20.52%
Magnesium:73.53mg
18.38%
Copper:0.33mg
16.62%
Zinc:2.05mg
13.69%
Vitamin B3:2.12mg
10.62%
Vitamin B5:1.03mg
10.32%
Vitamin B2:0.12mg
7.25%
Calcium:61.37mg
6.14%
Selenium:4.15µg
5.93%
Vitamin E:0.64mg
4.27%
Source:My Recipes