Recipes · Indian · Main Courses
Bisi Bele Bath (Karnataka Spiced Rice and Lentils)
One serving has 509 kcal and 14 g protein, and at least a fifth of a woman's daily need of manganese (90%), folate (76%), copper (73%), thiamin (64%), vitamin A (54%) and phosphorus (39%). Ready in 50 minutes.
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- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (208 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, nut
Ingredients
- 60 g Rice, white, long-grain
- 30 g Pigeon peas, dried
- 30 g Carrots, raw
- 20 g Green beans, raw
- 20 g Peas, green, frozen
- 8 g Tamarind pulp
- 0.5 g Turmeric
- 1 g Chili powder
- 1 g Coriander seeds
- 1 g Cumin
- 10 g Ghee
- 20 g Onions, raw
- 5 g Cashews
- 1.5 g Salt
Method
- Boil the toor dal in plenty of water 25-30 minutes until soft and mushy.
- Meanwhile cook the rice separately until tender.
- Simmer the carrot, green beans and peas in a little water with the turmeric until just tender, then mash the tamarind into a little warm water and strain.
- Combine the cooked dal, rice, vegetables, tamarind water, chili powder, coriander, cumin and salt in a pot and simmer 10 minutes, stirring, until it forms a thick, porridge-like consistency.
- Melt the ghee in a small pan, fry the onion and cashews until golden, and stir this tempering through the finished dish before serving hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 509 kcal | 24% |
| Carbohydrates | 84 g | |
| Water | 91.7 mL | |
| Fiber | 9.5 g | 32% |
| Protein | 14.3 g | 30% |
| Tryptophan | 0.15 g | |
| Threonine | 0.54 g | |
| Isoleucine | 0.54 g | |
| Leucine | 1 g | |
| Lysine | 0.79 g | |
| Methionine | 0.22 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.92 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.69 g | |
| Histidine | 0.4 g | |
| Fat | 13.8 g | |
| Monounsaturated | 4.5 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 6.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 25.6 mg | |
| Calcium | 111 mg | 11% |
| Copper | 0.66 mg | 73% |
| Iron | 6.6 mg | 37% |
| Magnesium | 117 mg | 38% |
| Manganese | 1.6 mg | 90% |
| Phosphorus | 272 mg | 39% |
| Potassium | 829 mg | 18% |
| Selenium | 13.8 µg | 25% |
| Sodium | 668 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.7 mg | 64% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 4.6 mg | 33% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.35 mg | 27% |
| Folate (vitamin B9) | 305 µg | 76% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 19.9 mg | 5% |
| Vitamin A | 378 µg | 54% |
| Vitamin C | 9.9 mg | 13% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 22.3 µg | 25% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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