Dal Recipe

Looking for an easy Dal recipe? Learn how to make Dal using healthy ingredients.


Submitted by jthain

Makes 4 servings



This dal, prepared with yellow split peas, has a wonderfully earthy taste. Great with rice, which also complemets the pulse proteins!

Recipe Ingredients for Dal

1 cup yellow split peas
4 cups water
1/4 tsp ground turmeric
1 tbsp vegetable oil
1 red onion, diced
1 tomato, cored and chopped
2 cloves garlic, minced
1/2 tsp ginger root, minced
1 jalapeno pepper, seeded and minced
1/2 tsp garam masala
1/4 tsp ground cumin
1/4 tsp ground coriander
1/4 tsp salt
1/4 cup cilantro, chopped

Recipe Directions for Dal

  1. Boil the split peas with the turmeric in the water until they are tender to the point of falling apart.

  2. Meanwhilke, cook the onion in the oil over a medium heat for 5 minutes. Add the ground spices and fry until fragrant, a minute or two. Add the tomato, garlic, ginger, jalapeno and salt and cook for 5 to 7 minutes more, stirring frequently.

  3. Add the spice mix to the peas, allow to infude for some minutes, then check for seasoning.

Categories

Beans, Main Dish, Asian, Vegetarian

Nutrition Facts
Serving Size 339.8g
Amount Per Serving
Calories
217
Calories from Fat
37
% Daily Value*
Total Fat
4.1g
6%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
165mg
7%
Potassium
588mg
17%
Total Carbohydrates
33.9g
11%
Dietary Fiber
13.4g
54%
Sugars
5.7g
Protein
12.7g
Vitamin A 6% Vitamin C 12%
Calcium 5% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in thiamin
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