Indian Cauliflower and Lentil Dhal
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
434
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 434 cal. | (21 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.6 g | (55 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 136.9 μg | (228 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 210 μg | (70 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 107 mg | (113 %) | ||
| Potassium | 1,162 mg | (29 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 14.4 g | |||
| Uric acid | 163 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- 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
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.
