Dal tadka with brown rice
Soft, turmeric-yellow lentils finished with a sizzling tempering of cumin, mustard seeds and garlic. Everyday comfort, vegan and gluten-free.
- Total time
- 45 min
- Servings
- 4
- Calories
- 502
- Protein
- 21 g
- Protein
- 21 g 16%
- Carbs
- 85 g 67%
- Fat
- 10 g 17%
- Vegetarian
- Vegan
- Pescatarian
- Dairy-free
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 250 glentils, red or yellow, rinsed
- 1000 mlwater
- 1 tspturmeric
- 1 ¼ tspsalt
- 200 gbrown rice
- 2 tbspvegetable oil
- 1 tspcumin
- 1 tspmustard seeds
- 1 mediumonion, finely chopped
- 4 clovesgarlic, sliced
- 10 gginger, grated
- 5 ggreen chili, slit
- 2 mediumtomato, chopped
- 10 gcilantro, chopped
Steps
- Simmer the lentils with the water, turmeric and salt for 25 to 30 minutes, stirring now and then, until soft and creamy.
- Cook the rice in 450 ml of salted water, covered, for 25 to 30 minutes.
- Heat the oil in a small pan over medium heat. Add the cumin and mustard seeds and, when they pop, the onion, garlic, ginger and chili. Cook for 5 minutes until golden.
- Add the tomato and cook for 3 minutes until soft, then pour the tempering into the dal and stir.
- Scatter with cilantro and serve with the rice.
What a serving gives you
High in Protein (41% DV), Dietary fiber (36% DV), Iron (33% DV), Magnesium (26% DV), Phosphorus (30% DV), Zinc (31% DV), Copper (82% DV), Manganese (115% DV), Vitamin C (20% DV), Thiamin (B1) (72% DV), Niacin (B3) (34% DV), Pantothenic acid (B5) (≥40% DV), Vitamin B6 (42% DV), Folate (82% DV)
Low in saturated fat, cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 502 kcal | 106 kcal | |
| Protein | 20.6 g | 4.37 g | 41% |
| Carbohydrate | 85.2 g | 18.1 g | 31% |
| Dietary fiber | 10.2 g | 2.16 g | 36% |
| Total sugars | 4.61 g | 0.977 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥67.4 g | ≥14.3 g | |
| Water | 351 g | 74.4 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 9.78 g | 2.07 g | 13% |
| Saturated fat | 0.976 g | 0.207 g | 5% |
| Trans fat | ≥0.029 g | ≥0.006 g | |
| Monounsaturated fat | 5.3 g | 1.12 g | |
| Polyunsaturated fat | 2.94 g | 0.624 g | |
| Omega-3 ALA | ≥0.656 g | ≥0.139 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 62 mg | 13.1 mg | 5% |
| Iron | 5.88 mg | 1.25 mg | 33% |
| Magnesium | 108 mg | 22.8 mg | 26% |
| Phosphorus | 370 mg | 78.5 mg | 30% |
| Potassium | 803 mg | 170 mg | 17% |
| Sodium | 750 mg | 159 mg | 33% |
| Zinc | 3.44 mg | 0.729 mg | 31% |
| Copper | 0.735 mg | 0.156 mg | 82% |
| Manganese | 2.65 mg | 0.562 mg | 115% |
| Selenium | 10.3 mcg | 2.19 mcg | 19% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 36.6 mcg | 7.76 mcg | 4% |
| Vitamin C | 18.1 mg | 3.84 mg | 20% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 2.32 mg | 0.492 mg | 15% |
| Vitamin K | 21.5 mcg | 4.56 mcg | 18% |
| Thiamin (B1) | 0.869 mg | 0.184 mg | 72% |
| Riboflavin (B2) | 0.212 mg | 0.045 mg | 16% |
| Niacin (B3) | 5.41 mg | 1.15 mg | 34% |
| Pantothenic acid (B5) | ≥2 mg | ≥0.425 mg | ≥40% |
| Vitamin B6 | 0.712 mg | 0.151 mg | 42% |
| Folate | 329 mcg | 69.7 mcg | 82% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 79.8 mg | 16.9 mg | 15% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.201 g | ≥0.043 g | |
| Threonine | ≥0.732 g | ≥0.155 g | |
| Isoleucine | ≥0.867 g | ≥0.184 g | |
| Leucine | ≥1.5 g | ≥0.317 g | |
| Lysine | ≥1.28 g | ≥0.271 g | |
| Methionine | ≥0.231 g | ≥0.049 g | |
| Cystine | ≥0.263 g | ≥0.056 g | |
| Phenylalanine | ≥1.01 g | ≥0.213 g | |
| Tyrosine | ≥0.583 g | ≥0.124 g | |
| Valine | ≥1.04 g | ≥0.22 g | |
| Arginine | ≥1.57 g | ≥0.332 g | |
| Histidine | ≥0.557 g | ≥0.118 g | |
| Alanine | ≥0.911 g | ≥0.193 g | |
| Aspartic acid | ≥2.23 g | ≥0.473 g | |
| Glutamic acid | ≥3.6 g | ≥0.763 g | |
| Glycine | ≥0.86 g | ≥0.182 g | |
| Proline | ≥0.864 g | ≥0.183 g | |
| Serine | ≥0.951 g | ≥0.202 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |