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Yields:
10 serving(s)
Preparation Time:
10 mins
Cooking Time:
50 mins
Meal type:
Main Dishes
Side Dishes
Lunch
Rating:
Average FatSecret member ranking FatSecret Members Average Rating
by member: klgree

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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Nutritional Summary:

There are 282 calories in 1 serving of Brown Lentil Dal.
Calorie Breakdown: 37% fat, 46% carbs, 18% prot.

Nutrition Facts
Serving Size
per serve
per serve
% RI*
Energy
1178 kj
14%
282 kcal
Fat
11.71g
17%
Saturated Fat
0.895g
4%
Monounsaturated Fat
6.635g
Polyunsaturated Fat
3.579g
Carbohydrates
32.69g
13%
Sugar
3.24g
4%
Fibre
15.1g
Protein
12.64g
25%
Salt
0.02g
0%
Cholesterol
0mg
Potassium
622mg
31%
* Reference intake of an average adult (8400 kJ / 2000 kcal)
14%
of RDI*
(282 cal)
14% RDI
Calorie Breakdown:
 
Carbohydrate (45%)
 
Fat (37%)
 
Protein (18%)
*Based on an RDI of 2000 calories

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