Red Lentil Daal
A flavorful and nutritious red lentil daal, perfect for a healthy and satisfying main dish.
Details
- Author: CuisineSavvy
- Cuisine: Indian
- Course: Main Dish
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Diet: Vegan, Gluten-Free
- Tags: #vegan, #glutenfree, #lentil, #daal, #comfortfood
Nutritional Values
This red lentil daal is rich in fiber, protein, and essential nutrients. The addition of nutritional yeast provides a good source of B-complex vitamins, while the spices offer anti-inflammatory benefits.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 250 kcal | -- |
| Total Fat | 9 g | -- |
| Saturated Fat | 1.5 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 200 mg | -- |
| Total Carbohydrate | 34 g | -- |
| Dietary Fiber | 10 g | -- |
| Total Sugars | 6 g | -- |
| Protein | 10 g | -- |
Ingredients
1 cup red lentils; 4 cups water; 1 onion, finely chopped; ginger, peeled and shredded; 3 roma tomatoes, skin removed and chopped; 1.5 tbsp cumin seeds, crushed; 1/2 - 1 tsp kalonji (nigella seeds); 1 tbsp turmeric powder; 4 curry leaves; 2 bay leaves; 1 - 2 tbsp grapeseed oil; salt to taste; 1 tsp chili flakes; 1 tbsp nutritional yeast; 1 tbsp olive oil; 1 tsp paprika; 1 tsp chili powder; 3 cloves garlic; 1/2 bell pepper, chopped
Instructions
Rinse the red lentils under cold water until the water runs clear. In a large pot, combine the lentils and water and bring to a boil. Reduce heat and simmer until the lentils are tender, about 20 minutes. In a separate pan, heat grapeseed oil over medium heat. Add cumin seeds, kalonji, curry leaves, and bay leaves. Sauté until fragrant. Add the chopped onion, garlic, and ginger, and sauté until the onion is translucent. Add the chopped tomatoes, bell pepper, turmeric powder, chili flakes, paprika, and chili powder. Cook until the tomatoes are soft. Stir in the nutritional yeast and olive oil. Combine the lentil mixture with the sautéed spice mixture. Simmer for an additional 10 minutes, stirring occasionally. Season with salt to taste. Serve hot.
External Recipes
- Red Lentil Daal from The Two Kitchens (Health Score: 80)
Allergens
None
HealthScore: 85
The health score is high due to the nutrient-dense ingredients such as lentils, tomatoes, and various spices. The dish is rich in fiber, protein, and vitamins, making it an excellent choice for a healthy meal.