Punjabi Sukha Urad Dal Recipe

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Ingredients:

Serving

1 cup skin-on, split black lentils ( urad dal)
2 tbsp cooking oil
1 onion, chopped
4 green chile peppers, cut into large chunks
4 cloves garlic, minced
1 tbsp minced fresh ginger root
1 cup water
salt to taste
1 large tomato, chopped
1 tsp garam masala
1/2 tsp ground turmeric
1/4 cup chopped fresh cilantro

Directions:

Place the lentils into a large container and cover with several inches of cool water; let soak 4 hours to overnight. Drain and rinse.
Heat the oil in a heavy-bottomed sauce pan over medium heat; cook the onion, green chile peppers, garlic, and ginger in the hot oil until the onions are golden brown, about 5 minutes. Stir the lentils into the onion mixture with 1 cup water; season with salt. Reduce heat to low and simmer until the lentils are tender, about 30 minutes. Stir the tomato, garam masala, and turmeric into the mixture. Cook until the lentils are cooked through, about 10 minutes more. Garnish with the cilantro to serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	257.4 Kcal (1078 kJ)
Calories from fat	66.53 Kcal
		% Daily Value*
Total Fat	7.39g	11%
Sodium	9.16mg	0%
Potassium	646.15mg	14%
Total Carbs	34.92g	12%
Sugars	3.71g	15%
Dietary Fiber	16.21g	65%
Protein	13.52g	27%
Vitamin C	11.7mg	20%
Iron	4.1mg	23%
Calcium	50.7mg	5%

Amount Per 100 g
Calories	114.84 Kcal (481 kJ)
Calories from fat	29.68 Kcal
		% Daily Value*
Total Fat	3.3g	11%
Sodium	4.09mg	0%
Potassium	288.28mg	14%
Total Carbs	15.58g	12%
Sugars	1.65g	15%
Dietary Fiber	7.23g	65%
Protein	6.03g	27%
Vitamin C	5.2mg	20%
Iron	1.8mg	23%
Calcium	22.6mg	5%

* 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

Points
6

PointsPlus

Good Points

saturated fat free,
sodium free,
cholesterol free,
high fiber

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