Indian Black Bean Dhal

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Indian Black Bean Dhal
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
473
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie473 kcal(23 %)
Protein15.26 g(16 %)
Fat27.41 g(24 %)
Carbohydrates43.98 g(29 %)
Sugar added0 g(0 %)
Roughage12.45 g(42 %)
Vitamin A249.34 mg(31,168 %)
Vitamin D0.84 μg(4 %)
Vitamin E1.78 mg(15 %)
Vitamin B₁0.37 mg(37 %)
Vitamin B₂0.23 mg(21 %)
Niacin3.9 mg(33 %)
Vitamin B₆0.2 mg(14 %)
Folate206.15 μg(69 %)
Pantothenic acid0.66 mg(11 %)
Biotin3.28 μg(7 %)
Vitamin B₁₂0.14 μg(5 %)
Vitamin C7.96 mg(8 %)
Potassium698.62 mg(17 %)
Calcium110.24 mg(11 %)
Magnesium103.14 mg(34 %)
Iron3.26 mg(22 %)
Iodine8.62 μg(4 %)
Zinc1.72 mg(22 %)
Saturated fatty acids13.54 g
Cholesterol60.57 mg
Author of this recipe:

Ingredients

for
4
Ingredients
2 tablespoons
1
large onion (chopped)
2 cloves
garlic (crushed)
1 teaspoon
fresh Ginger root (grated)
1 teaspoon
ground Cumin
½ teaspoon
ground Turmeric
3 ½ cups
1
Dried tomato (chopped)
3 cups
canned black beans (drained and rinsed)
cup
single cream (20% fat)
3
To garnish
4 tablespoons
natural Yogurt
How healthy are the main ingredients?
oniongarlicCuminTurmerictomatoYogurt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Salad spinner, 1 Salad bowl, 1 Small bowl, 1 Salad server, 1 Large knife, 1 Bowl, 1 Tablespoon, 1 Whisk

Preparation steps

1.
Heat the oil in a large pan and add the onion and garlic and fry for a few minutes, to soften.
2.
Add the ginger, cumin and turmeric, fry for 30 seconds, then pour in the stock.
3.
Add the tomato and the beans. Bring to the boil, season with salt and ground black pepper then turn down the heat and simmer for 30 minutes.
4.
Take out half of the beans, puree the soup and then put the beans back into the soup.
5.
Stir in the cream, reheat the soup and season to taste with vinegar.
6.
If the soup is too thick, stir in a little more vegetable stock or water.
7.
Ladle into bowls and add a swirl of yogurt to each and garnish with dill.