Recipes · Indian · Main Courses
Dal Tadka
One serving has 625 kcal and 25 g protein, and at least a fifth of a woman's daily need of copper (140%), manganese (91%), folate (66%), thiamin (64%), iron (50%) and zinc (50%). Ready in 35 minutes.
- Preparation: 5 min
- Cooking: 30 min
- Makes: 1 serving (629 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, mustard
Ingredients
- 80 g Red lentils
- 300 g Water
- 0.5 g Turmeric
- 12 g Ghee
- 1 g Cumin
- 0.5 g Mustard seeds
- 5 g Garlic
- 0.5 g Cayenne pepper
- 30 g Onion
- 40 g Tomatoes
- 4 g Ginger
- 3 g Cilantro
- 2 g Salt
- 150 g Cooked white rice
Method
- Rinse the lentils and simmer them in the water with turmeric and salt for 20 minutes, until soft; whisk them smooth.
- In a small pan, heat the ghee and fry the cumin and mustard seeds until they pop.
- Add the onion, then the garlic, ginger and tomato, and cook for 5 minutes.
- Stir in the chili, then pour this tadka over the dal.
- Scatter with cilantro and serve with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 625 kcal | 30% |
| Carbohydrates | 100 g | |
| Water | 482 mL | |
| Fiber | 10.9 g | 37% |
| Protein | 24.7 g | 52% |
| Tryptophan | 0.19 g | |
| Threonine | 0.74 g | |
| Isoleucine | 0.88 g | |
| Leucine | 1.5 g | |
| Lysine | 1.4 g | |
| Methionine | 0.18 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.55 g | |
| Valine | 1 g | |
| Histidine | 0.58 g | |
| Fat | 14.8 g | |
| Monounsaturated | 4.3 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 7.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 30.7 mg | |
| Calcium | 98.2 mg | 10% |
| Copper | 1.3 mg | 140% |
| Iron | 9.1 mg | 50% |
| Magnesium | 86.7 mg | 28% |
| Manganese | 1.6 mg | 91% |
| Phosphorus | 341 mg | 49% |
| Potassium | 821 mg | 17% |
| Selenium | 13.1 µg | 24% |
| Sodium | 1,168 mg | |
| Zinc | 4 mg | 50% |
| Thiamin (vitamin B1) | 0.7 mg | 64% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.38 mg | 8% |
| Pyridoxine (vitamin B6) | 0.62 mg | 48% |
| Folate (vitamin B9) | 266 µg | 66% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 14.4 mg | 3% |
| Vitamin A | 141 µg | 20% |
| Vitamin C | 11.1 mg | 15% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.94 mg | 6% |
| Vitamin K | 14.3 µg | 16% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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