Green Lentil Dhal with Rice Gi Jane Recipe

Looking for an easy Green Lentil Dhal with Rice GI Jane recipe? Learn how to make Green Lentil Dhal with Rice GI Jane using healthy ingredients.


Submitted by gi-jane

Makes 1 serving



An indian-inspired dish with lots of flavour

Recipe Ingredients for Green Lentil Dhal with Rice GI Jane

2 oz green lentils
1 tsp olive oil
1/2 teaspoon cumin seeds
1/2 teaspoon mustard seeds
1/2 onion, chopped
1/2 green chili pepper, deseeded and finely chopped
1 clove garlic, crushed
1 tomato, chopped
8 tablespoons fresh coriander, chopped
1/2 teaspoon garam masala
1 1/2 oz brown rice
4 oz spinach, steamed

Recipe Directions for Green Lentil Dhal with Rice GI Jane

  1. Soak the green lentils for about 30 minutes

  2. Heat the olive oil in a non-stick pan and add the mustard and cumin seeds. When they start to pop add the chopped onion, chilli, garlic and half of the coriander. Stir fry for a few minutes until the onion is tender

  3. Add the tomato and stir-fry for another minute or two

  4. Add the green lentils and just enough water to cover. Cover and cook for 30-40 minutes until the lentils are tender stirring occasionally. Add a little more water if it looks too dry

  5. Finally stir in the rest of the chopped coriander, some garam masala and serve with cooked brown rice and spinach

Categories

Main Dish

Nutrition Facts
Serving Size 349.1g
Amount Per Serving
Calories
472
Calories from Fat
68
% Daily Value*
Total Fat
7.6g
12%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
108mg
5%
Potassium
1604mg
46%
Total Carbohydrates
80.6g
27%
Dietary Fiber
23.6g
94%
Sugars
5.9g
Protein
23.2g
Vitamin A 236% Vitamin C 83%
Calcium 21% Iron 53%
* 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
  • Low in sodium
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin C
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