Seasoned Dhal (Masala Dhal)

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

Suggestions

Ingredients

  • 0.5 teaspoon brown mustard seeds 
  • 0.3 cup cilantro leaves chopped
  • 0.5 cup well-stirred coconut milk unsweetened canned
  • 0.5 teaspoon cumin seeds 
  • cup masoor dal (small orange, a.k.a. "red," lentils)
  • 0.3 teaspoon ground turmeric 
  • teaspoons juice of lemon fresh
  • 0.1 teaspoon pepper flakes 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