Masoor Dhal
by a UK based family originating in Bangladesh
Fat
Saturated Fat
Sugar
Salt
Serves: 4
Ingredients
150 g masoor dhal, pre-soaked
21/2 tsp salt
2 green chillies, chopped
1 tsp turmeric
2 tsp lemon juice
1 tsp coriander powder
2 tbsp corn oil
1 small onion, chopped
3 tsp fresh garlic, crushed
Source
This recipe had been sourced from Asian Food Survey
Healthy Hints
Dhals are a great way to get fibre and protein. All lentils are naturally low in fat, so choose them often. Try to avoid salty accompaniments to this meal.
Cooking Guide
1. Boil lentils in unsalted water and mash lightly.
2. Add salt, chillies, turmeric, lemon juice, coriander powder and stir well. Save some coriander for garnish.
3. Heat the oil and fry onions and garlic for a few minutes and then stir this "tarka" into the dhal mixture. Sprinkle with remaining ground coriander.
Food facts per serving
| Calories (kcal)On average, men should have 2 500 Calories and women 2 000 Calories per day. | 180 |
| Protein (g)Protein should make up about 15% of your daily calories and fill about a quarter of your plate | 9 |
| Fat (g)Fat should make up no more than a third of the calories in your diet. On average, men should have no more than 95 g and women no more than 70 g of fat per day. Weight for weight, fat gives you more than twice the calories of carbs! | 6.6 |
| Saturated Fat (g)Cut down on saturated fat from animal products like butter, ghee, fatty meat & full fat dairy products. Consume less than 10 percent of calories from saturates. On average, men should have no more than 30 g and women no more than 20 g of saturated fat per day. | 0.9 |
| Carbohydrate (g)Carbohydrates should provide over half of your daily calories and fill no more than a third of your plate. Choose slow release carbs like wholegrain breads and cereals, beans, dahls, and coarse brown roti | 22.7 |
| Sugar (g)You don't need sugar, it's just calories without nutrients. Eat fewer sugary foods and drinks | 1.9 |
| Fibre (g)Choose fibre-rich fruits, vegetables, and whole grains often. Drink 6-8 glasses of fluid to help your body make use of the fibre | 2.1 |
| Salt (g)Too much salt is linked with high blood pressure. Adults should eat no more than 6g (about a teaspoon) of salt a day. Much of the salt we eat comes from manufactured foods | 2.9 |
Why not compare this recipe with all our other dishes in the Nutrient Table
Email this page
Print this page
Bookmark & Share
Email
RSS Feed
Twitter
