Lentil dal is an easy and inexpensive meat-free meal to make for dinner, even on a busy weeknight! Although it may require some cooking time, there is very little prep work involved. Lentils are high in folate, and anti-inflammatory and anti-cancer polyphenols. They also contain about 12 grams of protein per quarter cup (uncooked)! Serve dal with cooked white or brown rice and this Raw Cilantro-Lime Chutney for an easy, nourishing meal.
Ingredients
2 tablespoons
extra virgin olive oil
1 medium
onions
diced
2 teaspoons
finely grated
fresh ginger
3 cloves
garlic
2½ teaspoons
curry powder
½ teaspoons
garam masala
1 cups
French lentils
4 cups
water
1 cups
diced tomatoes
1 teaspoons
sea salt
½ cups
heavy cream
Garnish
1 small handfuls
cilantro
chopped
Nutrition Facts
Per serving Recipe serves 4
- Protein 18%
- Net carbs 42%
- Fat 40%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 310kcal
- Protein
- 13.4g
- Total Carbohydrates
- 37g
- Dietary Fiber
- 6.4g
- Net Carbs
- 30.7g
- Total Sugars
- 2.7g
- Sucrose
- 0.99g
- Glucose
- 1.4g
- Fructose
- 1.3g
- Lactose
- 0.44g
- Maltose
- 0.14g
- Total Fat
- 13.3g
- Saturated Fat
- 4.5g
- Monounsaturated Fat
- 6.5g
- Polyunsaturated Fat
- 1.3g
- Trans Fat
- 0.19g
- Cholesterol
- 17mg
- Sodium
- 614mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 5.2mg
- Thiamin (B1)
- 0.44mg
- Riboflavin (B2)
- 0.14mg
- Niacin (B3)
- 1.4mg
- Pantothenic Acid (B5)
- 1.2mg
- Vitamin B6
- 0.33mg
- Folate (B9)
- 237µg
- Vitamin B12
- 0.02µg
- Choline
- 52.2mg
Fat-Soluble Vitamins
- Vitamin A (Retinol)
- 60.8µg
- Vitamin D
- 0.24µg
- Vitamin E (Alpha-Tocopherol)
- 1.7mg
- Vitamin K1 (Phylloquinone)
- 9.9µg
Minerals
Minerals
- Calcium
- 75.4mg
- Iron
- 3.8mg
- Magnesium
- 40.8mg
- Phosphorus
- 170mg
- Potassium
- 517mg
- Zinc
- 1.8mg
- Copper
- 0.45mg
- Manganese
- 0.89mg
- Selenium
- 1.5µg
- Fluoride
- 0.75µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.35g
- Isoleucine
- 0.55g
- Leucine
- 0.92g
- Lysine
- 0.87g
- Methionine
- 0.12g
- Phenylalanine
- 0.62g
- Threonine
- 0.46g
- Tryptophan
- 0.12g
- Valine
- 0.63g
Non-Essential Amino Acids
- Alanine
- 0.52g
- Arginine
- 0.98g
- Aspartic Acid
- 1.4g
- Cystine
- 0.16g
- Glutamic Acid
- 2g
- Glycine
- 0.51g
- Proline
- 0.56g
- Serine
- 0.58g
- Tyrosine
- 0.35g
Fatty Acids
Short-Chain Fatty Acids (SCFAs)
- Butyric Acid (4:0)
- 0.11g
- Caproic Acid (6:0)
- 0.09g
Medium-Chain Fatty Acids (MCFAs)
- Caprylic Acid (8:0)
- 0.06g
- Capric Acid (10:0)
- 0.14g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 6.2g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.13g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 1.1g
- Arachidonic Acid (AA)
- 0.01g
Other
Carotenoids
- Alpha-Carotene
- 0.18µg
- Beta-Carotene
- 42µg
- Beta-Cryptoxanthin
- 1µg
- Lutein + Zeaxanthin
- 5.8µg
Plant Sterols (Phytosterols)
- Phytosterols
- 19.2mg
- Beta-Sitosterol
- 0.02mg
Other Compounds
- Betaine
- 0.39mg
