Black beluga lentils make up the base for this richly flavored Indian-spiced dal. The black mustard seeds, cumin seeds, and chili peppers add an additional depth of flavor to each bowl. Serve dal with white basmati rice or brown rice.
Ingredients
Dal
2 tablespoons
extra virgin olive oil
(or ghee)
1 medium
red onions
chopped
2 inches
fresh ginger
finely grated
2 teaspoons
garam masala
1 teaspoons
ground cumin
1 teaspoons
ground coriander
1 teaspoons
turmeric powder
2 cups
black beluga lentils
rinsed
6 cups
water
2 cups
diced tomatoes
1 cans
coconut milk
1½ teaspoons
sea salt
½ cups
chopped
cilantro
Topping
2 tablespoons
extra virgin olive oil
(or ghee)
2
serrano chili peppers
sliced
2 teaspoons
cumin seeds
2 teaspoons
black mustard seeds
Nutrition Facts
Per serving Recipe serves 6
- Protein 16%
- Net carbs 35%
- Fat 49%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 470kcal
- Protein
- 18.8g
- Total Carbohydrates
- 48.5g
- Dietary Fiber
- 7.7g
- Net Carbs
- 40.8g
- Total Sugars
- 2.2g
- Sucrose
- 1.1g
- Glucose
- 1.4g
- Fructose
- 1.5g
- Maltose
- 0.19g
- Total Fat
- 25g
- Saturated Fat
- 14g
- Monounsaturated Fat
- 7.5g
- Polyunsaturated Fat
- 1.5g
- Sodium
- 643mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 6.3mg
- Thiamin (B1)
- 0.59mg
- Riboflavin (B2)
- 0.15mg
- Niacin (B3)
- 2.2mg
- Pantothenic Acid (B5)
- 1.5mg
- Vitamin B6
- 0.4mg
- Folate (B9)
- 321µg
- Choline
- 69.4mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 1.7mg
- Vitamin K1 (Phylloquinone)
- 12.6µg
Minerals
Minerals
- Calcium
- 91.7mg
- Iron
- 8mg
- Magnesium
- 81.2mg
- Phosphorus
- 272mg
- Potassium
- 801mg
- Zinc
- 2.7mg
- Copper
- 0.72mg
- Manganese
- 1.6mg
- Selenium
- 0.34µg
- Fluoride
- 0.2µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.48g
- Isoleucine
- 0.74g
- Leucine
- 1.3g
- Lysine
- 1.2g
- Methionine
- 0.16g
- Phenylalanine
- 0.86g
- Threonine
- 0.62g
- Tryptophan
- 0.16g
- Valine
- 0.87g
Non-Essential Amino Acids
- Alanine
- 0.73g
- Arginine
- 1.5g
- Aspartic Acid
- 1.9g
- Cystine
- 0.23g
- Glutamic Acid
- 2.8g
- Glycine
- 0.71g
- Proline
- 0.72g
- Serine
- 0.8g
- Tyrosine
- 0.47g
Fatty Acids
Short-Chain Fatty Acids (SCFAs)
- Caproic Acid (6:0)
- 0.08g
Medium-Chain Fatty Acids (MCFAs)
- Caprylic Acid (8:0)
- 0.99g
- Capric Acid (10:0)
- 0.8g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 7.3g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.14g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 1.4g
Other
Carotenoids
- Alpha-Carotene
- 0.77µg
- Beta-Carotene
- 78.3µg
- Beta-Cryptoxanthin
- 3.1µg
- Lutein + Zeaxanthin
- 26.3µg
Plant Sterols (Phytosterols)
- Phytosterols
- 23.7mg
- Beta-Sitosterol
- 0.03mg
- Stigmasterol
- 0.04mg
Other Compounds
- Betaine
- 0.08mg
