Mum's Everyday Red Lentils

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
22%
Mum's Everyday Red Lentils
105 min.
4
231kcal

Suggestions

Ingredients

  • 0.5 teaspoon mustard seeds black
  • Handful cilantro leaves fresh chopped
  • 0.5 teaspoon cumin seeds 
  • cup masoor dal lentils red for stones
  • cloves garlic thinly sliced
  • 0.5 inch ginger minced peeled
  • 0.5 teaspoon bafaat powder 
  •  onion diced
  •  serrano chile sliced in 1/2, optional
  • medium tomatoes diced
  • 0.5 teaspoon turmeric powder generous
  • tablespoon vegetable oil 
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • pot
  • sieve

Directions

  1. Watch how to make this recipe.
  2. Put the lentils in a strainer and rinse them under running water.
  3. Add them to a bowl, cover with water and let soak for 30 minutes.
  4. Drain and set aside.
  5. In a medium saucepan, combine 2 cups of water, the onions, garlic, ginger, tomatoes, chile, if using, and the lentils. Bring to a boil over medium-high heat. Skim any scum from the surface. DO NOT ADD SALT YET; it will toughen the lentils, thereby lengthening their cooking time. Lower the heat, cover the pot with a lid and gently simmer until the lentils are tender, almost translucent, and almost falling apart, about 30 to 40 minutes.
  6. Whisk the lentils, releasing its natural starch, and mash some them so the mixture becomes thick.
  7. Add salt, to taste.
  8. Tempering oil (bagaar): In a small bowl, combine the cumin and mustard seeds. In another bowl, combine the spice powders. Have all the ingredients ready because this will move very fast!
  9. In a small skillet, over a medium-high flame, warm 1 tablespoon vegetable oil. Once the oil is shimmering, add seeds and immediately cover so you don't get covered in spluttering oil and seeds!
  10. Add the spices. They should sizzle and bubble a little - that's the blooming and it's exactly what you want. Don't let them burn. The mixture should bloom for about 30 seconds, no more.
  11. Pour the oil mixture into the lentils, standing back so you don't get hurt when the mixture splutters again. Stir to combine.
  12. Transfer the lentils to a serving dish and garnish with cilantro.

Nutrition Facts

Calories231kcal
Protein23.15%
Fat16.45%
Carbs60.4%

Properties

Glycemic Index
67.15
Glycemic Load
5.13
Inflammation Score
-10
Nutrition Score
19.000434875488%

Flavonoids

Catechin
0.17mg
Naringenin
0.42mg
Luteolin
0.07mg
Isorhamnetin
1.38mg
Kaempferol
0.24mg
Myricetin
0.14mg
Quercetin
6.76mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:231.44kcal
11.57%
Fat:4.31g
6.63%
Saturated Fat:0.65g
4.04%
Carbohydrates:35.6g
11.87%
Net Carbohydrates:19.47g
7.08%
Sugar:3.91g
4.34%
Cholesterol:0mg
0%
Sodium:67.77mg
2.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.64g
27.29%
Fiber:16.14g
64.54%
Folate:246.25µg
61.56%
Manganese:0.84mg
42.02%
Vitamin B1:0.47mg
31.14%
Phosphorus:261.16mg
26.12%
Iron:4.29mg
23.83%
Vitamin B6:0.4mg
19.81%
Potassium:683.4mg
19.53%
Magnesium:73.89mg
18.47%
Vitamin C:14.61mg
17.7%
Zinc:2.55mg
17%
Copper:0.34mg
16.82%
Vitamin K:17.02µg
16.21%
Vitamin A:616.66IU
12.33%
Vitamin B5:1.15mg
11.47%
Vitamin B3:1.75mg
8.76%
Calcium:82.47mg
8.25%
Selenium:5.37µg
7.68%
Vitamin B2:0.13mg
7.6%
Vitamin E:0.93mg
6.17%