⏱ 30 min totalRed Lentil Dahl
Per 1 serving · 231 g · 18 ingredients
of a 2,000 cal day
- Protein11g14% of calories
- Carbs30g37% of calories
- Fat18g49% of calories
- ✓ Cholesterol free
At a glance
One serving of Red Lentil Dahl (231 g) has 301 calories, with 11 g of protein, 30 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (22% DV), dietary fiber (20% DV) and Vitamin C (27% DV). Keep an eye on sodium and saturated fat, which provide 24% and 75% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Dietary fiber20%
- Vitamin C27%
- Vitamin K43%
- Thiamine27%
- Vitamin B623%
Good source of
10–19% of the daily value
- Niacin10%
- Pantothenic acid18%
- Potassium13%
- Magnesium17%
- Zinc15%
Watch
20%+ of the daily value
- Sodium24%
- Saturated fat75%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tsp Coconut oil
³⁄₁₆ cup, chopped Onion
½ cloves, minced Garlic
³⁄₁₆ tbsp Ground ginger- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
¹⁄₁₆ tsp, whole Cumin seed
¹⁄₁₆ tsp Coriander seed
¹⁄₁₆ tsp Mustard seed
⅓ tsp Turmeric- 🥄³⁄₁₆ tsp Garam masala
⅓ cup Coconut milk
³⁄₁₆ cup Vegetable broth
³⁄₁₆ cup Lentils
³⁄₁₆ medium whole Tomatoes- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
³⁄₁₆ fruit without seeds Lemon
⅓ cup Spinach
Directions
- 1
Heat the coconut oil in a large pan over medium heat. Add the chopped onions and cook gently for 5 minutes. Add the minced garlic, grated ginger, and crushed red pepper flakes, and cook for a few more minutes.
- 2
Lightly grind the cumin, coriander, and mustard seeds in a pestle and mortar. Add them to the pan with the turmeric and garam masala, and cook for 1 minute.
- 3
Add the red lentils, chopped tomatoes with their juice, coconut milk, and vegetable broth. Stir to combine, then season with salt and pepper. Cook on medium-low heat for 15-20 minutes until thickened and lentils are tender.
- 4
Stir in the lemon juice and spinach until the spinach wilts. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (231 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 57 μg | 6% |
| Vitamin C | 24 mg | 27% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 3% |
| Vitamin K | 52 μg | 43% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 192 μg | 48% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 62 mg | 6% |
| Iron | 6 mg | 73% |
| Potassium | 601 mg | 13% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 191 mg | 27% |
| Zinc | 2 mg | 15% |
| Copper | 0.5 mg | 54% |
| Manganese | 2 mg | 70% |
| Selenium | 1 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 21 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 664 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 527 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 16 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 301 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Red Lentil Dahl?
One serving of Red Lentil Dahl (1 serving) has 301 calories, which works out to 130 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Red Lentil Dahl high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 14% 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 Red Lentil Dahl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Red Lentil Dahl?
543 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Red Lentil Dahl?
2.4 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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