⏱ 40 min totalCoconut Apple Ginger Dal
Per 1 serving · 298 g · 16 ingredients
of a 2,000 cal day
- Protein16g15% of calories
- Carbs42g40% of calories
- Fat21g46% of calories
- ✓ Cholesterol free
At a glance
One serving of Coconut Apple Ginger Dal (298 g) has 401 calories, with 16 g of protein, 42 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (31% DV), dietary fiber (23% DV) and thiamine (37% DV). Keep an eye on saturated fat, which provides 91% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Dietary fiber23%
- Thiamine37%
- Vitamin B627%
- Folate (B9)61%
- Pantothenic acid25%
Good source of
10–19% of the daily value
- Niacin11%
- Choline11%
- Potassium13%
- Magnesium15%
- Zinc19%
Watch
20%+ of the daily value
- Saturated fat91%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ tbsp Coconut oil
¹⁄₁₆ tsp Cayenne pepper
¹⁄₁₆ tsp, ground Cumin seed
¹⁄₁₆ tsp Turmeric
¹⁄₁₆ large Onion
⅓ cloves, minced Garlic
½ tbsp Ginger root
³⁄₁₆ large Apple
¼ cup Lentils
⅓ cup Coconut milk
⁷⁄₁₆ cup Vegetable broth
⅓ tbsp Lime juice- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
⅔ tbsp Greek yogurt
⅓ tbsp Cilantro
Directions
- 1
Heat coconut oil in a large pot over medium-high heat. Add cayenne, cumin, and turmeric, and stir until fragrant, about 1 minute.
- 2
Add the finely chopped onion, minced garlic, and chopped ginger. Cook, stirring, until softened, about 3 minutes.
- 3
Add grated apple and lentils, stirring to coat.
- 4
Stir in coconut milk and broth. Bring to a boil, then reduce heat and simmer, stirring occasionally, until lentils are soft and dal is thick, 20-25 minutes. Add lime juice, salt, and pepper to taste.
- 5
Divide the dal among bowls. Top with yogurt and fresh chopped cilantro, and serve.
Vitamins & minerals
Amounts for 1 serving (298 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 7 μg | 1% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 2% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.4 mg | 37% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.4 mg | 27% |
| Folate (B9) | 246 μg | 61% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 58 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 53 mg | 5% |
| Iron | 6 mg | 75% |
| Potassium | 621 mg | 13% |
| Magnesium | 65 mg | 15% |
| Phosphorus | 234 mg | 33% |
| Zinc | 2 mg | 19% |
| Copper | 1 mg | 60% |
| Manganese | 1 mg | 57% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 71 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0.1 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 401 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 76minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Coconut Apple Ginger Dal?
One serving of Coconut Apple Ginger Dal (1 serving) has 401 calories, which works out to 135 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Coconut Apple Ginger Dal high in protein?
It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Coconut Apple Ginger Dal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Coconut Apple Ginger Dal?
444 mg per serving.
How much sugar is in Coconut Apple Ginger Dal?
5.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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