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  • cook: 0 hr
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  • Summary

    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

    Click Here For Step-By-Step 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

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