Dal
SuperfoodExceptional nutritional value
Indian lentil stew.
Dal is an Indian stew of red or yellow lentils simmered with water, onion, tomato, turmeric and cumin until soft, then finished with garlic and spices fried in ghee or oil. It is high in plant protein, a source of fiber and low in fat. Served with rice or flatbread, the lentils and grain together provide a more complete protein.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8g | 14.3% |
| Fat | 3g | 4.3% |
| Carbs | 20g | 6.7% |
| Simple Sugars | 7g | Estimate |
| Complex Carbs | 9g | Estimate |
| Fiber | 4g | 16.0% |
| Water | 68g | 2.7% |
| Calories | 130 | 5.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.6 | g | 8.0% |
| Monounsaturated | 0.84 | g | 3.4% |
| Polyunsaturated | 0.38 | g | 2.9% |
| Omega-3 | 0.114 | g | Estimate |
| Omega-6 | 0.266 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.14 | mg |
| Vitamin E | 0.29 | mg |
| Selenium | 0.23 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 26.9 | mcg | 3.0% |
| vitamin B1 | 0.112 | mg | 9.3% |
| vitamin B2 | 0.032 | mg | 2.5% |
| vitamin B3 | 0.44 | mg | 2.8% |
| vitamin B6 | 0.11 | mg | 6.5% |
| vitamin B9 | 41.2 | mcg | 10.3% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 2.14 | mg | 2.4% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.292 | mg | 1.9% |
| vitamin K | 3.15 | mcg | 2.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 21.7 | mg | 2.2% |
| iron | 2.38 | mg | 13.2% |
| magnesium | 20.2 | mg | 5.0% |
| phosphorus | 88.6 | mg | 12.7% |
| potassium | 243 | mg | 9.3% |
| sodium | 375 | mg | 16.3% |
| zinc | 1.04 | mg | 9.5% |
| copper | 0.369 | mg | 41.0% |
| manganese | 0.576 | mg | 25.0% |
| selenium | 0.234 | mcg | 0.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 229 | mg | 32.7% | 129% |
| Isoleucine | 352 | mg | 25.1% | 106% |
| Leucine | 589 | mg | 21.6% | 87% |
| Lysine | 567 | mg | 27.0% | 106% |
| Methionine limiting | 177 | mg | 16.9% | 69% |
| Phenylalanine | 621 | mg | 35.5% | 136% |
| Threonine | 295 | mg | 28.1% | 106% |
| Tryptophan | 75 | mg | 26.8% | 102% |
| Valine | 405 | mg | 22.3% | 91% |
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Recipe
See full recipeIngredients
- Red lentils, rinsed 250 g
- Onion, finely chopped 1 medium
- Tomato, chopped 1 medium
- Garlic, minced 3 cloves
- Ground turmeric 1 tsp
- Cumin seeds 1 tsp
- Ghee or oil 2 tbsp
- Dried red chili 1
- Salt to taste
- Fresh coriander, chopped 2 tbsp
Instructions
- 1
Put the lentils in a pot with the turmeric, half the chopped onion, the tomato and 750 ml water.
- 2
Bring to a boil, skim off any foam, then simmer partly covered for 25 minutes until the lentils are soft and creamy.
- 3
Mash lightly with a spoon and season with salt, adding a little more water if it is too thick.
- 4
Heat the ghee in a small pan and fry the cumin seeds until they sputter, then add the garlic, remaining onion and chili.
- 5
Fry until the garlic is golden, then pour this tempering over the dal and stir through.
- 6
Garnish with fresh coriander and serve hot with rice or naan.