Vegetable Dhansak
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
707
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 707 cal. | (34 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 32.9 g | (110 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 160.1 μg | (267 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 348 μg | (116 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 23.6 μg | (52 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 2,219 mg | (55 %) | ||
| Calcium | 159 mg | (16 %) | ||
| Magnesium | 226 mg | (75 %) | ||
| Iron | 13.1 mg | (87 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 5.2 mg | (65 %) | ||
| Saturated fatty acids | 23.3 g | |||
| Uric acid | 266 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 21 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 1 cup Red lentils (masoor daal)
- 3 cups water
- 1 ¼ cups Pumpkin (diced)
- 1 ½ cups Eggplant (diced)
- 1 onion (diced)
- 1 chili pepper (finely chopped)
- ½ tsp Tamarind paste
- 1 tsp Palm sugar (grated)
- 1 pinch ground Cumin
- 1 pinch ground Turmeric
- 1 pinch Mango powder
- 1 pinch Asafoetida
- 2 tsps Ghee
- ½ tsp Mustard seed
- 4 Curry leaves
- ½ fresh Coconut (thinly sliced)
- 1 Tomato (diced)
Preparation steps
1.
Put the lentils into a pan with the water and bring to the boil.
2.
Mix in the pumpkin, aubergine, onion, chilli, tamarind paste and palm sugar and cook over a medium heat without a lid for 30 minutes.
3.
Add the cumin, turmeric, amchur and asafoetida and cook until the lentils are done - around another 20 minutes.
4.
Heat the ghee and quickly toast the mustard seeds and curry leaves. Then add to the lentils along with the sliced coconut. Check the seasoning and return briefly to the boil. Garnish with the diced tomato.
