Red Lentils with Onion | Masoor Dal
Dal is a lentil-based dish commonly eaten in India as a part of a more complex meal. This version is an aromatic red lentil dish, flavored by turmeric, cumin, and chili peppers. You can use other varieties of lentils if red lentils are hard to find at your store.
- 6 Servings
- Less than $3.00
Red Lentils with Onion | Masoor Dal
Dal is a lentil-based dish commonly eaten in India as a part of a more complex meal. This version is an aromatic red lentil dish, flavored by turmeric, cumin, and chili peppers. You can use other varieties of lentils if red lentils are hard to find at your store.
- 6 Servings
- Less than $3.00
Ingredients
- 1/2 cup dried red lentils
- 1 teaspoon vegetable oil
- 1/2 teaspoon salt
- 1 1/2 cups water
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon cumin powder
- 1 teaspoon sugar
- 5 teaspoons vegetable oil
- 2 chili peppers
- 1/2 onion, large chopped
Steps
Wash hands with soap and water.
Rinse the lentils in a strainer under running water two to three times.
In a bowl, combine the washed lentils, 1 teaspoon oil, and 1/2 teaspoon salt.
Boil lentils in 1 1/2 cups water until they turn yellow and soft. Add turmeric powder, cumin powder, and sugar to the boiled lentils and mix them well.
In a separate pan, add rest of the oil and allow it to heat.
Split the chili peppers in half and add to the heated oil.
Add onion to the oil and stir until it starts to turn light brown.
Add 2 tablespoons boiled lentils (mixed with spices) into the fried onion and stir well for 1 minute.
Add the rest of the boiled lentil mix and stir.
Add 1 cup of water and allow it to boil for two minutes. Serve over white rice. Add parsley garnish if desired.
Ingredients
Serving Size: 1/6 of recipe (139g)
| Nutrients | Amount |
|---|---|
| Total Calories | 102 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 11 g |
| Dietary Fiber | 4 g |
| Total Sugars | 2 g |
| Added Sugars included | 1 g |
| Protein | 4 g |
| Minerals | |
| Calcium | 15 mg |
| Potassium | 203 mg |
| Sodium | 198 mg |
| Copper | 132 mcg |
| Iron | 2 mg |
| Magnesium | 20 mg |
| Phosphorus | 87 mg |
| Selenium | 1 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 3 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 10 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 7 mcg |
| Folate | 84 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Niacin | 1 mg |
| Choline | 16 mg |
Source:
- North Dakota Food and Culture: A Taste of World Cuisine
- North Dakota State University Extension Service