Brown Green and Red Lentil Dal

Author: admin
A protein-packed dal.
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Cook Time 1 hr 5 mins
Simmer 45 mins
Total Time 1 hr 50 mins
Course Main Course, Side Dishes
Cuisine Indian
Servings 6 people
Calories 208.38 kcal

Ingredients
  

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

Instructions
 

  • Soak the green and brown lentils in different medium bowls of hot water for 45 minutes
  • Drain green lentils and place in a saucepan that is medium to large in size with the 3 cups of salted water and bring to boil
  • Reduce the heat to low and let 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
  • Heat the oil in a large skillet on medium heat, and add onion cover and cook for 10 minutes
  • Add garlic and ginger cook for 30 seconds
  • Then add cumin, curry powder, coriander, cayenne and can of crushed tomatoes make sure to stir constantly for about 1 minute
  • Add the mixture with the tomatoes to the lentils, mix well and cook for about 10 minutes

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Brown Green and Red Lentil Dal
Amount Per Serving (1 Serving)
Calories 208.38 Calories from Fat 19
% Daily Value*
Fat 2.13g3%
Saturated Fat 0.28g2%
Sodium 8.82mg0%
Potassium 549.69mg16%
Carbohydrates 39.93g13%
Fiber 7.08g30%
Sugar 3.06g3%
Protein 12.62g25%
Vitamin A 621.09IU12%
Vitamin B1 0.28mg19%
Vitamin B2 0.06mg4%
Vitamin B3 1.19mg6%
Vitamin B5 0.24mg2%
Vitamin B6 0.38mg19%
Vitamin C 13.18mg16%
Vitamin E 0.92mg6%
Vitamin K 7.45µg7%
Calcium 45.73mg5%
Copper 0.68mg34%
Folate 109.38µg27%
Iron 4.28mg24%
Manganese 1.05mg53%
Magnesium 41.97mg10%
Phosphorus 171.71mg17%
Selenium 0.67µg1%
Zinc 1.94mg13%
Ess-Methionine 107.91mg
Ess-Tryptophan 112.28mg
Ess-Threonine 452.39mg
Ess-Phenylalanine 616mg
Ess-Arginine 949.7mg
Ess-Lysine 861.76mg
Ess-Leucine 537mg
Ess-Histidine 350.06mg
Ess-Valine 614.86mg
* 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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