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Nutrition score

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🍽️
Red lentil coconut dahl
36 Nutrition score
Dinner 🥄 10 min prep 🔥 30 min cook 👤 4 servings

A rich, comforting dahl with red lentils cooked in coconut milk with turmeric, cumin and coriander. One of the most nutritious dinners you can make.

vegan high protein high iron high folate gluten free
Ingredients (per serving)
Method
  1. 1 Fry onion, garlic and ginger in oil until golden.
  2. 2 Add turmeric, cumin, coriander and chilli. Fry 1 minute.
  3. 3 Add rinsed red lentils and vegetable stock. Bring to boil.
  4. 4 Simmer 15 minutes, then stir in coconut milk.
  5. 5 Cook another 10 minutes until thick and creamy.
  6. 6 Serve over basmati rice with fresh coriander and lemon juice.

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Nutrition per serving
284 kJ
Energy (kJ)
119 kcal
Energy (kcal)
21.9 g
Carbohydrate
7.6 g
Protein
2.9 g
Total Sugars
1.7 g
Fibre (NSP)
0.74 g
Fat
29 mg
Sodium
0.07 g
Salt
Micronutrient
Potassium 305 mg
Phosphorus 129 mg
Chloride 79.4 mg
Folate 44.7 µg
Magnesium 34.1 mg
Calcium 25.4 mg
Selenium 9.5 µg
Vitamin A (RAE) 2.5 µg
Iron 2 mg
Vitamin C 1.5 mg
Niacin (B3) 1.2 mg
Zinc 1 mg
Manganese 0.552 mg
Pantothenic Acid (B5) 0.386 mg
Vitamin E (alpha-TE) 0.364 mg
Copper 0.216 mg
Thiamin (B1) 0.197 mg
Vitamin B6 0.125 mg
Vitamin K 0.123 µg
Riboflavin (B2) 0.06 mg
Minerals
Iodine 2 µg
Fatty acids
Polyunsaturated fat (PUFA) 0.237 g
Saturated fat 0.177 g
Monounsaturated fat 0.131 g
Sugars (breakdown)
Sucrose 1.9 g
Glucose (dextrose) 0.545 g
Fructose 0.375 g
Lipids
Cholesterol 0.02 mg
Carbohydrate (breakdown)
Starch 19.7 g
Amino acids
Glutamic acid 1.2 g
Aspartic acid 0.74 g
Leucine 0.539 g
Arginine 0.503 g
Lysine 0.49 g
Valine 0.378 g
Phenylalanine 0.35 g
Isoleucine 0.304 g
Serine 0.303 g
Proline 0.299 g
Alanine 0.284 g
Threonine 0.264 g
Tyrosine 0.235 g
Glycine 0.235 g
Histidine 0.174 g
Methionine 0.109 g
Cysteine 0.1 g
Tryptophan 0.088 g
Carotenoids
Beta-carotene 15 µg
Proximate
Water 58.3 g
Vitamins
Biotin (Vitamin B7) 1.1 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.517 g
Omega-3 (Alpha-linolenic acid) 0.042 g
Flavonols
Quercetin 7.8 mg
Isorhamnetin 0.916 mg
Myricetin 0.58 mg
Kaempferol 0.193 mg
Flavones
Apigenin 0.052 mg
Luteolin 0.038 mg
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG) 0.016 mg
Anthocyanins
Delphinidin (total glycosides) 0.856 mg
Cyanidin (total glycosides) 0.638 mg
Pelargonidin (total glycosides) 0.004 mg
Isoflavonoids
Isoflavonoids (total) 0.001 mg
Genistein 0 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.