Read on below ad
Indian Cauliflower and Lentil Dhal
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Preparation:
40 min.
Preparation
Calories:
434
calories
Calories
Read on below ad
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
Read on below ad
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
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.
Read on below ad