Seasoned Dhal (Masala Dhal)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Seasoned Dhal (Masala Dhal)
50 min.
6
201kcal

Suggestions


Welcome to a delightful culinary journey with our Seasoned Dhal, a vibrant and flavorful dish that perfectly embodies the essence of vegetarian and vegan cooking. This Masala Dhal is not only gluten-free and dairy-free, but it also packs a punch of nutrition and taste, making it an ideal side dish for any meal. With its rich, earthy flavors and creamy texture from the coconut milk, this dish is sure to impress both your family and guests.

In just 50 minutes, you can create a wholesome dish that serves six people, with each serving containing only 201 calories. The star of this recipe is the masoor dal, or red lentils, which are not only quick to cook but also a fantastic source of protein. Combined with aromatic spices like cumin and mustard seeds, and the freshness of cilantro and lemon juice, this dish is a celebration of flavors that will transport you straight to the heart of Indian cuisine.

Whether you're looking for a comforting side dish to accompany your main course or a nutritious option for a light meal, this Seasoned Dhal is versatile and satisfying. Plus, it can be prepared ahead of time, making it a convenient choice for busy weeknights or entertaining guests. Dive into this delicious recipe and experience the warmth and richness of homemade Indian cooking!

Ingredients

  • 0.5 teaspoon brown mustard seeds 
  • 0.3 cup cilantro leaves chopped
  • 0.5 cup coconut milk unsweetened canned
  • 0.5 teaspoon cumin seeds 
  • cup lentils (small orange, a.k.a. "red," lentils)
  • 0.3 teaspoon turmeric 
  • teaspoons juice of lemon fresh
  • 0.1 teaspoon pepper red hot
  • teaspoon salt 
  • tablespoons vegetable oil 
  • cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Bring lentils and 3 cups water to a boil with turmeric in a 2-quart heavy saucepan, then gently simmer, partially covered, stirring occasionally, until falling apart, about 20 minutes.
  2. When lentils are cooked, heat oil in a small heavy skillet over medium-high heat until it shimmers, then cook mustard seeds, cumin seeds, and red pepper flakes until mustard seeds begin to pop and/or turn gray and cumin seeds brown, about 1 minute. Stir spice mixture into lentils with coconut milk, cilantro, lemon juice, and salt and bring to a simmer.
  3. •Indian ingredients can be mail-ordered from Kalustyans.com.•Lentils, without spice oil, coconut milk, cilantro, and lemon juice, can be made 1 day ahead. Reheat and add remaining ingredients before serving.

Nutrition Facts

Calories201kcal
Protein17.14%
Fat42.59%
Carbs40.27%

Properties

Glycemic Index
11.1
Glycemic Load
2.34
Inflammation Score
-7
Nutrition Score
11.487391461497%

Flavonoids

Catechin
0.11mg
Eriodictyol
0.08mg
Hesperetin
0.24mg
Naringenin
0.02mg
Quercetin
0.36mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:200.63kcal
10.03%
Fat:9.69g
14.91%
Saturated Fat:4.97g
31.05%
Carbohydrates:20.62g
6.87%
Net Carbohydrates:10.35g
3.76%
Sugar:1.38g
1.53%
Cholesterol:0mg
0%
Sodium:399.73mg
17.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.78g
17.56%
Fiber:10.27g
41.1%
Folate:157.3µg
39.33%
Manganese:0.63mg
31.29%
Vitamin B1:0.29mg
19.12%
Phosphorus:166.02mg
16.6%
Iron:2.91mg
16.17%
Magnesium:48.77mg
12.19%
Copper:0.24mg
12.13%
Vitamin K:12.09µg
11.51%
Zinc:1.69mg
11.3%
Potassium:369.43mg
10.56%
Vitamin B6:0.18mg
9.21%
Vitamin B5:0.73mg
7.28%
Selenium:3.94µg
5.63%
Vitamin B3:1.01mg
5.06%
Vitamin B2:0.07mg
4.12%
Vitamin E:0.6mg
4.01%
Vitamin C:2.83mg
3.43%
Calcium:27.32mg
2.73%
Vitamin A:72.04IU
1.44%
Source:Epicurious