⏱ 70 min totalDal Nirvana
Per 1 serving · 220 g · 9 ingredients
of a 2,000 cal day
- Protein15g20% of calories
- Carbs40g53% of calories
- Fat9.2g27% of calories
At a glance
One serving of Dal Nirvana (220 g) has 293 calories, with 15 g of protein, 40 g of carbohydrates and 9.2 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (31% DV), dietary fiber (28% DV) and Vitamin C (22% DV). Keep an eye on saturated fat, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Dietary fiber28%
- Vitamin C22%
- Thiamine94%
- Riboflavin (B2)22%
- Vitamin B634%
Good source of
10–19% of the daily value
- Vitamin A13%
- Vitamin K18%
- Niacin15%
- Choline12%
- Calcium15%
- Potassium15%
Watch
20%+ of the daily value
- Saturated fat26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils
½ cup Tomatoes
½ clove Garlic
1 tbsp Ginger root
⅛ tsp Cayenne pepper
¼ tsp, ground Cumin seed
½ tbsp Butter
⅛ cup Evaporated milk
2 ¼ sprigs Cilantro
Directions
- 1
Place the lentils in a pot and cover with a couple of inches of water. Bring to a boil over high heat and cook until tender, about 10 minutes. Drain the lentils in a colander.
- 2
While the lentils are boiling, mince the garlic and peel and grate the ginger using a small cheese grater. Return the drained lentils to the pot over medium heat and add the butter, ginger, garlic, cayenne, salt, and pepper.
- 3
Add the can of tomatoes and one cup of water. Stir together, bring to a simmer, then reduce the heat to low. Cover the pot and let it simmer for 30 minutes, until the mixture is soft and thick. If not, continue to simmer, adding more water if it dries out.
- 4
Stir in the evaporated milk and garnish with fresh, chopped cilantro. Serve over rice or with naan bread for dipping.
Vitamins & minerals
Amounts for 1 serving (220 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 116 μg | 13% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 1 μg | 5% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 22 μg | 18% |
| Thiamine | 1 mg | 94% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 246 μg | 62% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 68 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 155 mg | 15% |
| Iron | 5 mg | 57% |
| Potassium | 726 mg | 15% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 232 mg | 33% |
| Zinc | 2 mg | 19% |
| Copper | 0.5 mg | 51% |
| Manganese | 1 mg | 36% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 571 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 9 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,044 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 68 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 293 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Dal Nirvana?
One serving of Dal Nirvana (1 serving) has 293 calories, which works out to 133 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Dal Nirvana high in protein?
It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 20% 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 Dal Nirvana keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Dal Nirvana?
180 mg per serving.
How much sugar is in Dal Nirvana?
7.4 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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