Indian Cauliflower and Lentil Dhal

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Indian Cauliflower and Lentil Dhal
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
434
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie434 cal.(21 %)
Protein20 g(20 %)
Fat24 g(21 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage16.6 g(55 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.4 μg(2 %)
Vitamin E2.5 mg(21 %)
Vitamin K136.9 μg(228 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.7 mg(50 %)
Folate210 μg(70 %)
Pantothenic acid2.6 mg(43 %)
Biotin13.4 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C107 mg(113 %)
Potassium1,162 mg(29 %)
Calcium88 mg(9 %)
Magnesium118 mg(39 %)
Iron6.5 mg(43 %)
Iodine3 μg(2 %)
Zinc2.8 mg(35 %)
Saturated fatty acids14.4 g
Uric acid163 mg
Cholesterol59 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
½ Cauliflower
1 green pepper
4 Tomatoes
2 onions
1 red chili pepper
6 Tbsps Ghee (or clarified butter)
2 bay leaves
1 tsp ground Turmeric
1 tsp ground Cumin
1 ⅛ cups Red lentils
1 tsp Garam Masala
3 sprigs cilantro
salt
How healthy are the main ingredients?
GheeCauliflowerCauliflowerTomatoonionTurmeric

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.