Indian Cauliflower and Lentil Dhal

0
Average: 0 (0 votes)
(0 votes)
Indian Cauliflower and Lentil Dhal
share Share
print
bookmark_border Copy URL
Health Score:
Health Score
7,2 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
482
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie482 kcal(23 %)
Protein18.8 g(19 %)
Fat23.17 g(20 %)
Carbohydrates51.98 g(35 %)
Sugar added0 g(0 %)
Roughage13.63 g(45 %)
Vitamin A378.36 mg(47,295 %)
Vitamin D0 μg(0 %)
Vitamin E0.97 mg(8 %)
Vitamin B₁0.28 mg(28 %)
Vitamin B₂0.12 mg(11 %)
Niacin2.16 mg(18 %)
Vitamin B₆0.42 mg(30 %)
Folate81.19 μg(27 %)
Pantothenic acid0.74 mg(12 %)
Biotin8.65 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C110.62 mg(116 %)
Potassium1,252.44 mg(31 %)
Calcium103.57 mg(10 %)
Magnesium38.28 mg(13 %)
Iron5.68 mg(38 %)
Iodine1.8 μg(1 %)
Zinc0.62 mg(8 %)
Saturated fatty acids13.68 g
Cholesterol60 mg
Author of this recipe:
How healthy are the main ingredients?
CauliflowerCauliflowertomatoTurmericCuminsalt

Ingredients

for
4
Ingredients
½
1
green pepper
4
2
1
6 tablespoons
Ghee (or clarified butter)
2
1 teaspoon
ground Turmeric
1 teaspoon
ground Cumin
1 ⅛ cups
1 teaspoon
3 sprigs

Preparation steps

1.
Put the lentils in a sieve and wash thoroughly under cold, running water. Wash and trim the cauliflower and divide into florets. Peel and chop the onion. Drop the tomatoes int boiling water for a few seconds, refresh in cold water then peel and chop. Halve, core and roughly chop the green pepper. Wash, halve, deseed and finely chop the chilli.
2.
Heat 4 tbsp ghee in a pan. Fry the onions, stirring continually. Add the chilli, bay leaves, turmeric and cumin and fry for 2 minutes. Now add the lentils, cauliflower, green pepper and tomatoes.
3.
Add 1 ½ litres water, bring to the boil, cover and simmer over a low heat for
4.
25 minutes.
5.
Season to taste with salt. Wash and roughly chop the coriander. Sprinkle the stew with garam masala and coriander before serving.