Simple Dal

Number of Servings: 4 (340 g)
Active Time: 15 Minutes
Total Time: 45 Minutes

Dal is a simple Indian comfort food rich in flavor. Enjoy them as an easy addition to your weeknight recipe rotation for a warming dish in the fall.

Ingredients

  • 1 cup yellow lentils
  • 4 cups water
  • 1/2 teaspoon ground turmeric
  • 3 tablespoons vegetable oil
  • 1 teaspoon cumin seeds
  • 1 small red onion, peeled and minced
  • 1 teaspoon grated ginger
  • 1 green serrano chili, seeded and minced
  • 1 small tomato, finely chopped
  • 1/4 teaspoon salt
  • 1 tablespoon minced fresh cilantro (optional)

Directions

  1. Clean, rinse, and drain the lentils.
  2. In a deep saucepan, bring water, turmeric and 1 tablespoon of oil to a boil over high heat. Add lentils. Reduce heat to medium-low and cook, uncovered, 30 minutes, stirring occasionally. Add water as needed. Remove from heat and set aside.
  3. In a medium skillet, heat the remaining oil over medium-high heat. Add cumin seeds and onion. Saute for 7 to 8 minutes, until onions are well browned.
  4. Add ginger, chilies and tomato. Cook, stirring occasionally, for another 8 minutes or until tomato is soft. Add salt, cilantro and mix well. Add onion mixture to the lentils. Reheat and serve hot.

Nutrition Facts

4 servings per container

Serving Size 340 g

Amount per serving
Calories 275
% Daily Value*
Total Fat 11g 14%
Saturated Fat 1.5g 8%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 2.5g
Cholesterol 0mg 0%
Sodium 160mg 7%
Total Carbohydrate 34g 12%
Dietary Fiber 6g 21%
Total Sugars 3g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 25g
Protein 12g
Vitamin D 0mcg 0%
Calcium 36.5mg 2%
Iron 3.9mg 20%
Potassium 435mg 10%
Vitamin A 12.3mcg 2%
Vitamin C 8.1mg 8%
Vitamin E 1.3mg 6%
Vitamin K 23.5mcg 20%
Thiamin 0.4mg 35%
Riboflavin 0.1mg 8%
Niacin 3.4mg 20%
Vitamin B6 0.3mg 20%
Folate 237.6mcg 59%
Vitamin B12 0mcg 0%
Biotin 1.5mcg 6%
Chloride 18mg 0%
Pantothenate 1.1mg 20%
Phosphorus 150.9mg 10%
Iodine 0.4mcg 0%
Magnesium 33.4mg 8%
Zinc 1.7mg 20%
Selenium 0.4mcg 0%
Copper 0.4mg 45%
Manganese 1mg 40%
Chromium 0.2mcg 0%
Molybdenum 2mcg 4%

* 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.

Ingredients

Water, Lentils, Tomatoes, Onion, Soybean Oil, Serrano Chile, Cumin, Ginger, Salt, Turmeric.

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