Lentil dhal
Preparation time:
Recipe highlights Serves: 4
- Good source of iron
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Dairy free
- Egg free
- Nut free
- Easy to swallow
- Vegetarian
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Ingredients
- 1 cup red lentils
1 teaspoon canola oil, or olive oil
1 clove garlic
1/2 teaspoon ginger
2 cups vegetable stock
1 teaspoon ground coriander
Cooking method
-
1. Wash lentils thoroughly and drain.
2. Heat oil in frying pan over low heat.
3. Cook garlic and ginger 1 minute or until fragrant.
4. Add lentils and stock, and bring to the boil, stirring occasionally.
5. Reduce heat and simmer for 15 min or until lentils are soft.
6. Add coriander.
7. Cool, blend together in a food processor until desired consistency. Reheat and serve.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 174.40g | 100.00g |
| Energy (kJ) | 704.94kJ | 404.21kJ |
| Protein (g) | 15.17g | 8.70g |
| Total fat (g) | 2.25g | 1.29g |
| - Saturated fat (g) | 0.23g | 0.13g |
| - Polyunsaturated fat (g) | 0.75g | 0.43g |
| - Monounsaturated fat (g) | 0.84g | 0.48g |
| Cholesterol (mg) | 0.00mg | 0.00mg |
| Carbohydrate-available (g) | 18.58g | 10.65g |
| CarbohydrateSE (g) | 18.08g | 10.37g |
| - Sugars (g) | 1.22g | 0.70g |
| Water (g) | 5.34g | 3.06g |
| Dietary fibre (g) | 6.63g | 3.80g |
| Thiamin (mg) | 0.19mg | 0.11mg |
| Riboflavin (mg) | 0.08mg | 0.04mg |
| Niacin (mg) | 1.10mg | 0.63mg |
| Niacin equivalents (mg) | 3.14mg | 1.80mg |
| Vitamin C (mg) | 1.51mg | 0.86mg |
| Total folate (ug) | 40.42ug | 23.18ug |
| Total vitamin A equivalents (ug) | 1.44ug | 0.83ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 9.10ug | 5.22ug |
| Sodium (mg) | 564.94mg | 323.93mg |
| Potassium (mg) | 402.83mg | 230.98mg |
| Magnesium (mg) | 39.14mg | 22.44mg |
| Calcium (mg) | 34.90mg | 20.01mg |
| Phosphorus (mg) | 162.65mg | 93.26mg |
| Iron (mg) | 3.58mg | 2.05mg |
| Zinc (mg) | 1.43mg | 0.82mg |
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Source: Recipe developed and tested by Consumer Science students studying Community Nutrition at RMIT University, 2003
This recipe was orginally published as:
Lentil dhal
Recipe publication date on: 10/02/2003
Last reviewed on: 20/08/2014
