Indian Yellow Dal with Raisin Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 320 cal. | (15 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 18 μg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 583 mg | (15 %) | ||
| Calcium | 54 mg | (5 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 85 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 13 g |
Ingredients
- For the Dal
- 1 carrot
- 1 tsp grated fresh ginger
- 1 Tbsp Ghee
- 1 tsp Turmeric
- ½ tsp Cumin
- 200 grams Mung bean (peeled and split)
- salt
- freshly ground peppers
- For the rice
- 200 grams Basmati rice
- 400 milliliters Vegetable broth
- 50 grams raisins
- Ground cinnamon
- For the tomatoes
- 200 grams Cherry tomatoes
- 1 Tbsp Ghee
- 2 Tbsps Tomato paste
- 1 tsp honey
- salt
- freshly ground peppers
- cilantro (for garnish)
Preparation steps
For the dal, peel the carrot and finely chop and saute in hot ghee along with the ginger. Add the rinsed and drained beans and the spices, sauté briefly, then pour in 400 ml (approximately 1 2/3 cups) water. Bring to a boil and cook covered, stirring occasionally, for about 35 minutes until soft. Pour in some more water if needed.
For the rice, boil the broth with the rinsed raisins and a pinch of cinnamon, add the rice, cover and cook until tender, about 25 minutes.
Rinse the tomatoes, blanch in hot water and peel. Cook the tomato paste and honey in hot ghee for 1-2 minutes, deglaze with a splash of water, add the tomatoes and allow to simmer for 1-2 minutes, then remove from the heat. Season with salt and pepper.
To serve, spoon the dal into bowls, top with the rice and add the tomatoes. Serve garnished with fresh cilantro.
