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Nutrition score

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🍽️
Mung bean & vegetable dahl
31 Nutrition score
Dinner 🥄 10 min prep 🔥 35 min cook 👤 4 servings

A light, easy dahl with whole mung beans cooked with turmeric, spinach and tomatoes. Gentle, nourishing and deeply satisfying.

vegan gluten free high protein high iron
Ingredients (per serving)
Method
  1. 1 Rinse mung beans. Soak 30 minutes if time allows.
  2. 2 Fry onion, garlic and ginger in oil.
  3. 3 Add turmeric, cumin and coriander. Stir 1 minute.
  4. 4 Add mung beans and vegetable stock. Simmer 25-30 minutes.
  5. 5 Stir in spinach and tomatoes. Cook 5 minutes more.
  6. 6 Serve over rice.

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Nutrition per serving
279 kJ
Energy (kJ)
112 kcal
Energy (kcal)
20.2 g
Carbohydrate
7.6 g
Protein
3.5 g
Fibre (NSP)
2.8 g
Total Sugars
0.63 g
Fat
11.2 mg
Sodium
0.02 g
Salt
Micronutrient
Potassium 573 mg
Phosphorus 137 mg
Folate 79.4 µg
Chloride 74.7 mg
Magnesium 67.7 mg
Calcium 58.5 mg
Vitamin A (RAE) 37.4 µg
Vitamin C 14.7 mg
Selenium 5.9 µg
Vitamin K 2.3 µg
Iron 2.1 mg
Niacin (B3) 1.4 mg
Zinc 1.1 mg
Pantothenic Acid (B5) 0.68 mg
Manganese 0.621 mg
Vitamin E (alpha-TE) 0.322 mg
Copper 0.185 mg
Vitamin B6 0.17 mg
Thiamin (B1) 0.167 mg
Riboflavin (B2) 0.109 mg
Minerals
Iodine 2 µg
Fatty acids
Polyunsaturated fat (PUFA) 0.226 g
Saturated fat 0.156 g
Monounsaturated fat 0.106 g
Sugars (breakdown)
Fructose 1 g
Glucose (dextrose) 1 g
Sucrose 0.69 g
Lipids
Cholesterol 0.02 mg
Carbohydrate (breakdown)
Starch 17.1 g
Amino acids
Glutamic acid 1.2 g
Aspartic acid 0.76 g
Leucine 0.548 g
Arginine 0.513 g
Lysine 0.501 g
Valine 0.391 g
Phenylalanine 0.36 g
Isoleucine 0.313 g
Serine 0.312 g
Proline 0.301 g
Alanine 0.294 g
Threonine 0.274 g
Tyrosine 0.242 g
Glycine 0.242 g
Histidine 0.177 g
Methionine 0.115 g
Cysteine 0.101 g
Tryptophan 0.091 g
Carotenoids
Lutein + Zeaxanthin 2000 µg
Beta-carotene 443 µg
Proximate
Water 88.1 g
Vitamins
Biotin (Vitamin B7) 0.925 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.719 g
Omega-3 (Alpha-linolenic acid) 0.121 g
Flavonols
Quercetin 7.8 mg
Isorhamnetin 0.916 mg
Myricetin 0.54 mg
Kaempferol 0.14 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

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