Red Lentil Dal Recipe

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


Submitted by phoray

Makes 6 1/2 servings



A blend of two different recipes and a little flair of my own. Don't add any salt until it's steaming in your bowl to ensure the lowest amount of sodium for your taste buds. Salt added during cooking becomes hidden.

Recipe Ingredients for Red Lentil Dal

1 1/2 cup red lentils
1 medium onion, chopped
2 medium carrots
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp fresh ginger, minced
14 1/2 oz diced tomatoes No Salt Added
9 garam masala
2 tsp curry
1 tsp cardamom
1 tsp red pepper flakes
1/2 cup water

Recipe Directions for Red Lentil Dal

  1. Put water on to boil, and dump lentils in. Boil until done.

  2. Add a little water, the diced onion, and the ginger to a large sauce pan.

  3. Cover and cook until softened.

  4. Stir in ginger, tomatoes, and rest of the spices.

  5. Add reserved beans and remaining water and simmer till the mix is hot, perhaps 15 minutes.

  6. Either partially blend for a creamy texture or leave as is.

  7. Serve sprinkled with a salt shaker and chopped cilantro (optional)

Categories

Beans

Nutrition Facts
Serving Size 167.2g
Amount Per Serving
Calories
206
Calories from Fat
10
% Daily Value*
Total Fat
1.1g
2%
Saturated Fat
0.1g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
69mg
3%
Potassium
672mg
19%
Total Carbohydrates
36.0g
12%
Dietary Fiber
15.5g
62%
Sugars
4.9g
Protein
13.1g
Vitamin A 71% Vitamin C 19%
Calcium 7% Iron 24%
* 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
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Low in sodium
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in phosphorus
  • High in thiamin
  • Very high in vitamin A
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