Coconut Dhal

Name: Coconut Dhal
Yield: 4 servings
Ingredients: 250 g red lentils (also called masoor dal or Egyptian lentils); 400 ml coconut milk; 1/4 of fresh curry leaves or 1/4 coriander leaves; 2 medium chopped tomatoes; 1 teaspoon turmeric; 2 -3 green chilies, sliced; 2 teaspoons black mustard seeds; 2 onions, one finely chopped, one sliced

Vegetarian Dairy

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Ingredients

250 g red lentils (also called masoor dal or Egyptian lentils) ⓘ
400 ml coconut milk ⓘ
1/4 of fresh curry leaves or 1/4 coriander leaves ⓘ
2 medium chopped tomatoes ⓘ
1 teaspoon turmeric ⓘ
2 -3 green chilies, sliced
2 teaspoons black mustard seeds ⓘ
2 onions, one finely chopped, one sliced ⓘ

Instructions

Put the lentils, coconut milk, the chopped onion, tomatoes, chillies and turmeric in a pan with 300ml water, season and simmer for 20 minutes, until the lentils are tender.
Fry the sliced onion in 4 tbsp oil until crisp, add the curry leaves (or coriander) and mustard seeds and sizzle together.
Pour over the lentils. Serve with flatbreads.

Nutrition & Diet Analysis (per serving)

312 kcal 16% DV

Protein Fat Carbs

Macronutrients

Protein 10.5g 21% DV

Total Fat 11.2g 14% DV

Carbs 46.1g 17% DV

Fiber 9.9g 35% DV

Sugar 4.7g 9% DV

Electrolytes

Sodium 254.8mg 11% DV

Potassium 858.5mg 18% DV

Vitamins & Minerals

Vitamin A 25.3mcg 3% DV

Vitamin C 10.2mg 11% DV

Calcium 78.3mg 6% DV

Iron 16.5mg 92% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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