Directions:
- Mix first 3 ingredients in small bowl. Heat 1 tablespoon oil in heavy medium saucepan over medium-high heat. Add onion and sauté until translucent, about 4 minutes. Add 2 teaspoons spice mixture and sauté 30 seconds. Stir in 21/2 cups vegetable broth and lentils. Bring to boil; reduce heat to medium and simmer until lentils are tender, adding more broth by tablespoonfuls if dry and stirring occasionally, about 10 minutes. Stir in 1/4 cup cilantro; season to taste with salt and pepper.
- Meanwhile, heat 1 tablespoon oil in heavy large skillet over high heat. Sprinkle scallops with salt, pepper, and remaining spice mixture; add to skillet and cook until browned on both sides and just opaque in centers, about 2 minutes per side. Top lentil mixture with scallops and sprinkle with additional cilantro.
- * Also known as masoor dal; sold at some supermarkets and at natural foods stores and Indian markets. If unavailable, use green lentils and increase cooking time to about 30 minutes.
- Per serving: 395.51(kcal)calories, 22.7 % calories from fat, 9.99 g fat, 1.17 g saturated fat, 66.11 mg cholesterol, 32.48 g carbohydrates, 7.97 g dietary fiber, 3.11 g total sugars, 24.52 g net carbohydrates, 42.36 g protein Nutritional analysis provided by Bon Appétit
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 953.04 Kcal (3990 kJ) | ||
| Calories from fat | 172.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.19g | 30% | |
|---|---|---|---|
| Cholesterol | 10.04mg | 3% | |
| Sodium | 3480.77mg | 145% | |
| Potassium | 2290.75mg | 49% | |
| Total Carbs | 173.97g | 58% | |
| Sugars | 4.87g | 19% | |
| Dietary Fiber | 32.4g | 130% | |
| Protein | 29.52g | 59% | |
| Vitamin C | 36.5mg | 61% | |
| Iron | 9.2mg | 51% | |
| Calcium | 169.1mg | 17% | |
| Amount Per 100 g | |||
| Calories | 237.78 Kcal (996 kJ) | ||
| Calories from fat | 43.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.79g | 30% | |
|---|---|---|---|
| Cholesterol | 2.51mg | 3% | |
| Sodium | 868.43mg | 145% | |
| Potassium | 571.53mg | 49% | |
| Total Carbs | 43.4g | 58% | |
| Sugars | 1.22g | 19% | |
| Dietary Fiber | 8.08g | 130% | |
| Protein | 7.37g | 59% | |
| Vitamin C | 9.1mg | 61% | |
| Iron | 2.3mg | 51% | |
| Calcium | 42.2mg | 17% | |
* 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.
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