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Yields:
10 servings
Prep Time:
10 mins
Cook Time:
50 mins
Meal Types:
Main Dishes
Side Dishes
Lunch
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Brown Lentil Dal

A gently spiced Northern Indian dish that makes anyone want to eat their lentils.

Ingredients

Directions

  1. Put the lentils, 1/2 the tomatoes, jalapenos, ginger, garlic, coriander, and turmeric in a large pot.
  2. Add enough water to cover by 1 1/2 inches. Cover, bring to a boil over high heat, then reduce the heat to medium and simmer until the lentils are almost tender, about 30 minutes.
  3. Continue cooking lentils while you put the canola oil in a medium saucepan over medium heat. Add cumin seeds, cinnamon stick and cloves and cook, shaking pan occasionally for 2-3 minutes.
  4. Add the onions and cook until soft, about 10 minutes. Add the cayenne and 1 cup water, bring to a boil over medium-high heat, simmer 1 minute, turn off the heat.
  5. When the lentils are fully tender, partially puree them with an immersion blender (or leave whole if you prefer).
  6. Stir the onion mixture into the lentils along with the remaining tomatoes and coriander. Season liberally with salt and pepper.
  7. Simmer for 5 minutes, then turn off the heat and stir in the lemon juice.
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Nutrition summary:

There are 282 calories in 1 serving of Brown Lentil Dal.
Calorie break-down: 37% fat, 46% carbs, 17% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 105
Calories 282
 
% Daily Values*
Total Fat 11.71g 18%
  Saturated Fat 0.895g 4%
  Polyunsaturated Fat 3.579g  
  Monounsaturated Fat 6.635g  
Cholesterol 0mg 0%
Sodium 9mg 0%
Potassium 622mg  
Total Carbohydrate 32.69g 11%
  Dietary Fiber 15.1g 60%
  Sugars 3.24g  
Protein 12.64g  
 
Vitamin A 13% Vitamin C 20%
Calcium 5% Iron 24%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
14%
of RDI*
(282 calories)
14% of RDI
Calorie Breakdown:
 
Carbohydrate (46%)
 
Fat (37%)
 
Protein (17%)
Carbohydrates, 32.69g (46%) Fat, 11.71g (37%) Protein, 12.64g (17%)
* Based on a RDI of 2000 calories