Red Lentil Dal
From Gem's Vegetarian Cooking
Adapted from Vegetarian Cooking for Everyone p. 304 Serves: 4
- 3 tbs Ghee (or canola oil for Vegan)
- 1 sm onion, finely chopped
- 2 garlic cloves, chopped
- 3 bay leaves
- 1 tsp mustard, ground
- 1/2 tsp turmeric
- 1 cup red lentils
- 2 cups water
- 6 oz lite coconut milk
- salt, to taste
Saute onion and garlic in Ghee/oil. Add mustard, tumeric and bay leaves. Add 2 cups water and bring to boil. Add red lentils, bring to boil then simmer for 30 minutes. Add more water if necessary.
When lentils are soft, add coconut milk and salt/pepper to taste.
Serve over brown rice.
Nutritional Information
Servings Per Recipe: 4
Nutritional information is calculated using canola oil instead of Ghee.
17% of calories from protein
41% of calories from carbs
42% of calories from fat
| Calories | 311.42 |
| Total Fat | 14.83 g |
| Saturated Fat | 3.04 g |
| Polyunsaturated Fat | 6.08 g |
| Monounsaturated Fat | 3.18 g |
| Omega-3 | 0.03 g |
| Omega-6 | 0.04 g |
| Cholesterol | 0.00 |
| Sodium | 305.85 mg |
| Potassium | 482.53 mg |
| Total Carbohydrate | 32.26 g |
| Dietary Fiber | 7.64 g |
| Sugars | 2.77 g |
| Protein | 13.56 g |
| Vitamin A | 1 % |
| Vitamin C | 4 % |
| Calcium | 4 % |
| Iron | 18 % |
| Vitamin D | 0 % |
| Vitamin E | 0 % |
| Vitamin K | 0 % |
| Thiamin | 9 % |
| Riboflavin | 1 % |
| Niacin | 1 % |
| Vitamin B6 | 3 % |
| Folate | 1 % |
| Vitamin B12 | 0 % |
| Biotin | 0 % |
| Pantothenic Acid | 0 % |
| Phosphorus | 2 % |
| Iodine | 0 % |
| Magnesium | 2 % |
| Zinc | 1 % |
| Selenium | 2 % |
| Copper | 1 % |
| Manganese | 6 % |
| Chromium | 0 % |
| Molybdenum | 0 % |
| Chloride | 0 % |
