Potato and Lentil Dhal

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Potato and Lentil Dhal
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Health Score:
Health Score
6,3 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
473
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie473 kcal(23 %)
Protein23.96 g(24 %)
Fat13.49 g(12 %)
Carbohydrates70 g(47 %)
Sugar added0 g(0 %)
Roughage14.75 g(49 %)
Vitamin A176.69 mg(22,086 %)
Vitamin D0 μg(0 %)
Vitamin E0.84 mg(7 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.07 mg(6 %)
Niacin1.83 mg(15 %)
Vitamin B₆0.32 mg(23 %)
Folate40.21 μg(13 %)
Pantothenic acid0.19 mg(3 %)
Biotin5.08 μg(11 %)
Vitamin B₁₂0.02 μg(1 %)
Vitamin C32.46 mg(34 %)
Potassium1,417.14 mg(35 %)
Calcium79.8 mg(8 %)
Magnesium31.49 mg(10 %)
Iron5.41 mg(36 %)
Iodine1.5 μg(1 %)
Zinc0.49 mg(6 %)
Saturated fatty acids7.24 g
Cholesterol30.53 mg
Author of this recipe:
How healthy are the main ingredients?
TurmericCumintomatoCilantro

Ingredients

for
4
Ingredients
1 ½ cups
Red lentils (washed)
1 teaspoon
1 teaspoon
2
medium onions (finely chopped)
4
Garlic cloves (finely chopped)
1 teaspoon
fresh Ginger root (grated)
4 tablespoons
clarified butter
1 teaspoon
ground cilantro
½ teaspoon
1 teaspoon
2 ½ cups
Boiled potatoes (diced)
2
tomatoes (roughly chopped)
1
fresh Cilantro (roughly chopped)

Preparation steps

1.
Cook the lentils in pot with 1 l water. Add the turmeric and 1/2 tsp cayenne pepper and simmer on a low heat for approx. 10 minutes with the lid half off. The lentils should still be slightly firm.
2.
Mix together the onions, garlic and ginger. Heat the clarified butter in a large skillet and fry the mixture until light brown. Add the ground coriander, cumin and the rest of the cayenne pepper and stir in the curry paste.
3.
Mix in the potatoes and the tomatoes. Quench with 250 ml water, bring to a boil and allow to cook on a low heat for approx. 10 minute with the lid on.
4.
Add the lentils and a little salt and cook for a further 5 minutes - if necessary add a little more water.
5.
Season the potato dhal with salt and cayenne pepper. Mix most of the coriander into the dhal and serve immediately garnished with the remaining coriander.