Dal chawal

Carbs 72%Protein 25%
Percent Calories

1 cup of dal chawal contains 191 Calories. The macronutrient breakdown is 72% carbs, 3% fat, and 25% protein. This is a good source of protein (22% of your Daily Value), fiber (19% of your Daily Value), and potassium (7% of your Daily Value).

Makes
4 cup
Prep Time
10 minutes
Cook Time
60 minutes

Ingredients

Directions

  1. Place the lentils in a pot and cover with a couple inches of water. Bring to a boil over high heat and boil until tender (about ten minutes). Drain the lentils in a colander.
  2. While the lentils are boiling, mince the garlic and peel and grate the ginger (use a small cheese grater). Return the drained lentils to the pot (medium heat) and add the butter, ginger, garlic, cayenne, salt and pepper.
  3. Add the can of tomatoes and one cup of water. Stir it all together, bring it to a simmer then reduce the heat to low. Put a lid on the pot and let it simmer for half an hour. The mixture should be soft and thick after a half hour. If it is not, continue to simmer, adding more water if it dries out. You want the end product to be thick, not watery.
  4. Stir in the evaporated milk or cream and garnish with fresh, chopped cilantro. Serve over rice or with naan bread for dipping!
  5. http://budgetbytes.blogspot.com/2010/09/dal-nirvana-314-recipe-052.html

Nutrition Facts

For 1 cup of dal chawal (59g)

NutrientValue%DV
Calories191
Fats1g 1%
Saturated fats0.1g 0.4%
Trans fats0g
Cholesterol0mg 0%
Sodium3mg 0.1%
Carbs35g 13%
Net carbs30g
Fiber5g 19%
Sugar1g
Protein12g
Calcium17mg 2%
Iron3mg 39%
Potassium331mg 7%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene60μg
Caffeine0mg
Choline46mg 8%
Copper0.4mg 40%
Fluoride0μg
Folate (B9)230μg 58%
Lycopene0μg
Magnesium23mg 5%
Manganese1mg 29%
Niacin1mg 8%
Pantothenic acid1mg 21%
Phosphorus136mg 19%
Retinol0μg
Riboflavin (B2)0.1mg 8%
Selenium0.1μg 0.1%
Theobromine0mg
Thiamine0.4mg 35%
Vitamin A IU112IU
Vitamin A6μg 1%
Vitamin B120μg 0%
Vitamin B60.3mg 21%
Vitamin C2mg 3%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E0.3mg 2%
Vitamin K3μg 2%
Zinc2mg 14%
Sugars
Sugar1g
Sucrose1g
Glucose0g
Fructose0.1g
Lactose0g
Maltose0.1g
Galactose0g
Starch24g
Fats
Saturated fats0.1g 0.4%
Monounsaturated fats0.1g
Polyunsaturated fats0.3g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.5g
Arginine1g
Aspartic acid1g
Cystine0.2g
Glutamic acid2g
Glycine0.5g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.1g
Phenylalanine1g
Proline0.5g
Serine1g
Threonine0.4g
Tryptophan0.1g
Tyrosine0.3g
Valine1g