Brown Green and Red Lentil Dal

Author: admin
A protein-packed dal.
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Prep Time 10 mins
Cook Time 1 hr 10 mins
Soak Time 45 mins
Total Time 2 hrs 5 mins
Course Main Course, Side Dishes
Cuisine Indian
Servings 6 servings
Calories 203 kcal

Equipment

  • Stove
  • Large Non-Stick Skillet with Lid
  • Medium Non-Stick Skillet

Ingredients
  

  • 1/2 cup Green Lentils drained and rinsed
  • 1/2 cup Brown Lentils drained and rinsed
  • 3 cups Water
  • 1/4 tsp salt
  • 1/2 cup Red Lentils drained and rinsed
  • 1/4 cup vegetable broth divided
  • 1 med Yellow Onion minced
  • 2 cloves Garlic minced
  • 2 tsp Fresh Ginger grated
  • 1/2 tsp Ground Cumin
  • 1 tbsp Mild Curry Powder
  • 1/2 tsp Ground Coriander
  • 1/4 tsp Cayenne
  • 15 oz Can of Crushed Tomatoes

Instructions
 

  • Soak the green and brown lentils in different medium bowls of hot water for 45 minutes.
  • Drain green lentils and place in a large skillet. Add water and half of the salt. Bring to a boil. Reduce heat to low and allow to simmer for 10 minutes.
  • Drain the brown lentils and add to green lentils.
  • Partially cover and let simmer for 20 minutes, stirring occasionally.
  • Add the red lentils and simmer uncovered for 25 minutes until lentils are very soft.
  • In a medium skillet, pour enough of the broth to cover the bottom of the pan and heat to medium high. Add the onions and garlic and saute for 1-2 minutes.
  • Reduce heat to medium, then add ginger, cumin, curry powder, coriander, cayenne and a can of crushed tomatoes. Make sure to stir constantly for about 1 minute.
  • Add the tomato mixture to the lentils, mix well and cook for 10 more minutes.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Brown Green and Red Lentil Dal
Amount Per Serving (2 cups)
Calories 203 Calories from Fat 12
% Daily Value*
Fat 1.38g2%
Saturated Fat 0.21g1%
Sodium 9.95mg0%
Potassium 555.23mg16%
Carbohydrates 40.1g13%
Fiber 7.12g30%
Sugar 3.13g3%
Protein 12.65g25%
Vitamin A 627.49IU13%
Vitamin B1 0.28mg19%
Vitamin B2 0.07mg4%
Vitamin B3 1.2mg6%
Vitamin B5 0.25mg3%
Vitamin B6 0.39mg20%
Vitamin B12 0µg0%
Vitamin C 13.33mg16%
Vitamin D 0µg0%
Vitamin E 0.71mg5%
Vitamin K 8.06µg8%
Calcium 46.98mg5%
Copper 0.69mg35%
Folate 109.89µg27%
Iron 4.32mg24%
Manganese 1.06mg53%
Magnesium 42.3mg11%
Phosphorus 172.42mg17%
Selenium 0.7µg1%
Zinc 1.95mg13%
Ess-Methionine 108mg
Ess-Tryptophan 112mg
Ess-Threonine 453mg
Ess-Phenylalanine 616mg
Ess-Arginine 950mg
Ess-Lysine 862mg
Ess-Leucine 896mg
Ess-Isoleucine 537mg
Ess-Histidine 350mg
Ess-Valine 615mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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