Dal

Superfood

Good nutritional profile

Индийское чечевичное рагу.

Dal — photo 1

Дал — пряное индийское рагу из чечевицы. Много растительного белка и клетчатки, мало жира. Основное блюдо, хорошо сочетается с рисом или лепёшкой.

High fiber

Macronutrients Distribution

Protein: 8g (25.8%)
Fat: 3g (9.7%)
Carbs: 20g (64.5%)
Fiber: 8g

Basic Nutritional Info

NutrientValueDV
Protein8g14.3%
Fat3g4.3%
Carbs20g6.7%
Simple Sugars7gEstimate
Complex Carbs5gEstimate
Fiber8g32.0%
Water68g2.7%
Calories1165.2%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
28

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.05g5.2%
Monounsaturated1.2g4.8%
Polyunsaturated0.75g5.8%
Omega-30.225gEstimate
Omega-60.525gEstimate
Trans0g0.0%

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.

CompoundAmountUnit
Vitamin C4mg

Vitamins

VitaminAmountUnitDV
vitamin A45mcg5.0%
vitamin B10.15mg12.5%
vitamin B20.12mg9.2%
vitamin B31.8mg11.3%
vitamin B60.18mg10.6%
vitamin B120.4mcg16.7%
vitamin C4mg4.4%
vitamin D0.3 (12 ME)mcg2.0%
vitamin K8mcg6.7%

Minerals

MineralAmountUnitDV
calcium35mg3.5%
iron1.2mg6.7%
magnesium22mg5.5%
phosphorus110mg15.7%
potassium220mg8.5%
sodium280mg12.2%
zinc1.1mg10.0%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine -
Isoleucine -
Leucine -
Lysine -
Methionine -
Phenylalanine -
Threonine -
Tryptophan -
Valine -

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Values per 100 g

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Main Difficulty: Easy Servings: 4 Total: 45 min

Ingredients

  • 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
Prep
10 min
Cook
35 min

Instructions

  1. 1

    Put the lentils in a pot with the turmeric, half the chopped onion, the tomato and 750 ml water.

  2. 2

    Bring to a boil, skim off any foam, then simmer partly covered for 25 minutes until the lentils are soft and creamy.

  3. 3

    Mash lightly with a spoon and season with salt, adding a little more water if it is too thick.

  4. 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. 5

    Fry until the garlic is golden, then pour this tempering over the dal and stir through.

  6. 6

    Garnish with fresh coriander and serve hot with rice or naan.