⏱ 55 min totalPakistani Daal Channa
Per 1 serving · 599 g · 12 ingredients
of a 2,000 cal day
- Protein19g19% of calories
- Carbs50g51% of calories
- Fat13g29% of calories
At a glance
One serving of Pakistani Daal Channa (599 g) has 383 calories, with 19 g of protein, 50 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (38% DV), dietary fiber (31% DV) and thiamine (55% DV). Keep an eye on sodium and saturated fat, which provide 40% and 37% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Dietary fiber31%
- Thiamine55%
- Vitamin B632%
- Folate (B9)87%
- Pantothenic acid32%
Good source of
10–19% of the daily value
- Vitamin A13%
- Riboflavin (B2)14%
- Niacin13%
- Choline14%
- Potassium13%
- Magnesium11%
Watch
20%+ of the daily value
- Sodium40%
- Saturated fat37%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ cup Lentils- 🥄2 cup Water
1 ½ cloves, minced Garlic- 🥄⅜ tsp Salt
¼ tsp Coriander seed
¼ tsp Cayenne pepper
⅛ tsp Turmeric
1 tbsp Butter
⅛ medium Onion
½ tsp, ground Cumin seed
¹⁄₁₆ cup Buttermilk
½ tbsp Cilantro
Directions
- 1
Rinse the lentils, then soak them in plenty of cool water for at least 1 hour or up to overnight. Drain and rinse again.
- 2
Combine the soaked lentils, 4 cups water, garlic, salt, coriander, cayenne, and turmeric in a large saucepan or Dutch oven. Bring to a boil over high heat, then reduce to a gentle simmer, cover, and cook until very tender, about 30 minutes.
- 3
While the lentils cook, melt the butter in a skillet over medium heat. Add the chopped onion and cook, stirring often, until golden. Stir in the cumin and cook until fragrant, about 1 minute.
- 4
Stir the onion mixture and buttermilk into the pot of lentils. Simmer uncovered until slightly thickened and flavors meld, 6–8 minutes. Adjust seasoning to taste and garnish with cilantro.
Vitamins & minerals
Amounts for 1 serving (599 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 113 μg | 13% |
| Vitamin C | 7 mg | 7% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 1 mg | 55% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 350 μg | 87% |
| Vitamin B12 | 0.1 μg | 2% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 77 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 77 mg | 8% |
| Iron | 6 mg | 76% |
| Potassium | 602 mg | 13% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 242 mg | 35% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 60% |
| Manganese | 1 mg | 52% |
| Selenium | 1 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 169 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 | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 97 μg | — |
| Serine | 1 g | — |
| Starch | 36 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 383 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Pakistani Daal Channa?
One serving of Pakistani Daal Channa (1 serving) has 383 calories, which works out to 64 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Pakistani Daal Channa high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 19% 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 Pakistani Daal Channa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pakistani Daal Channa?
912 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pakistani Daal Channa?
2.9 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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