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Red Lentil Dal
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- cook: 0 hr
- total: 0 hr
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This traditional Indian dish is usually served with basmati rice or Indian bread.
Ingredients
- 1 tablespoon vegetable oil
- 2 cups chopped onions
- 3 garlic cloves, minced
- 3 cups water
- 1 cup dried red lentils*
- 3/4 teaspoon turmeric
- 3/4 teaspoon ground cumin
- 1/2 teaspoon ground ginger
- 1 cup basmati rice,* cooked according to package directions
- 2 plum tomatoes, seeded, chopped
- 1/4 cup chopped fresh cilantro
- 1 jalapeño chili, seeded, chopped
- *Available at Indian markets and in many supermarkets.
Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 429 % Daily Value *
- Total Fat: 7 g 11.25%
- Saturated Fat: 1 g 5.25%
- Trans Fat: 0 g %
- Cholesterol: 3 mg 0.83%
- Sodium: 127 mg 5.3%
- Calcium: 80 mg 8.01%
- Potassium: 443 mg 12.65%
- Magnesium: 0 mg 0%
- Iron: 4 mg 22.76%
- Zinc: 0 mg 0%
- Total Carbohydrate: 73 g %
- Dietary Fiber: 6 g 24.82%
- Sugar: 2 g
- Protein: 18 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 3 g
- Vitamin A 36.78%
- Vitamin C 41.37%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch5
- Exchange - Vegetables1
- Exchange - Lean Meat1
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total2 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total3 oz-eq