Empress Dal Recipe

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Empress Dal
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Ingredients:

Directions:

  1. Combine the oil, cumin, red chiles and turmeric in a large saucepan over medium-high heat.
  2. Cook, stirring, 1 to 2 minutes.
  3. Add the garlic or asafetida, lentils, cayenne, and mango powder, if using, (if using lemon juice instead, stir in at the end), and cook, stirring, 1 minute.
  4. Add the water and salt, bring to a boil and skim well.
  5. Reduce the heat and simmer, covered , until the lentils are soft, 20 to 30 minutes.
  6. Add more water during cooking if necessary. Taste for salt and add more if you need to.
  7. Ladle about 1/2 cup of the lentils into a small bowl and mash them with a spoon.
  8. Return the mashed lentils to the pot and give the dal a stir. Then continue cooking at a simmer, uncovered, for 5 minutes to thicken.
  9. If you like a thicker dal, use a whisk to break up the lentils into a puree. If you like a thinner dal, add more water. Stir in the lemon juice, if using. Serve hot.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 282.83 Kcal (1184 kJ)
Calories from fat 101.33 Kcal
% Daily Value*
Total Fat 11.26g 17%
Sodium 595.24mg 25%
Potassium 595.54mg 13%
Total Carbs 32.94g 11%
Sugars 2.69g 11%
Dietary Fiber 15.87g 63%
Protein 13.42g 27%
Vitamin C 50.9mg 85%
Iron 5mg 28%
Calcium 67mg 7%
Amount Per 100 g
Calories 84.18 Kcal (352 kJ)
Calories from fat 30.16 Kcal
% Daily Value*
Total Fat 3.35g 17%
Sodium 177.17mg 25%
Potassium 177.26mg 13%
Total Carbs 9.8g 11%
Sugars 0.8g 11%
Dietary Fiber 4.72g 63%
Protein 3.99g 27%
Vitamin C 15.1mg 85%
Iron 1.5mg 28%
Calcium 19.9mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.8
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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