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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, 18% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
282
 
% Daily Values*
Total Fat
11.71g
18%
Saturated Fat
0.895g
4%
Trans Fat
-
Polyunsaturated Fat
3.579g
Monounsaturated Fat
6.635g
Cholesterol
0mg
0%
Sodium
9mg
0%
Total Carbohydrate
32.69g
11%
Dietary Fiber
15.1g
61%
Sugars
3.24g
Protein
12.64g
Vitamin D
-
Calcium
470mg
47%
Iron
42.48mg
236%
Potassium
622mg
18%
Vitamin A
6650IU
133%
Vitamin C
118.8mg
198%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
14%
of RDI*
(282 calories)
14% of RDI
Calorie Breakdown:
 
Carbohydrate (45%)
 
Fat (37%)
 
Protein (18%)
* Based on a RDI of 2000 calories


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