Vegetarian: Vegetarian Dishes: Yellow Daal

"Daal" is an East Indian dish and refers to a variety of lentils, peas, and beans that are used to make soups and stews or served with bread.

Author: Anita Elder, CalorieKing.com Member
Date: June 07, 2007

Serves: 4 person(s)
Yield: 4 x 1 cup servings

Preparation Time: 30 mins
Cooking Time: 1 hrs
Extra Time: 30 mins (for soaking)

Ingredients:

    1 cup dry yellow split peas or yellow lentils
    3 cup water
    1 low-sodium vegetable bouillon cube (or chicken cube) (or 1 tsp. granules)
    2 tsp ground cumin
    1/2 tsp salt
    1/8 tsp pepper
    1 tsp turmeric
    1 green serrano or jalapeno chili, finely minced
    2 Tbsp chopped, fresh cilantro

Directions:

    Cover peas with water and soak 30 minutes. Drain. Add 3 cups fresh water and peas to a large saucepan. Cook 50 minutes.

    Purée half of mixture in blender; combine with remaining peas in saucepan. Add 1/4 to 1/2 cup more water if needed.

    Add bouillon, cumin, salt, pepper, turmeric, and chili. Simmer an additional 5 minutes. Add cilantro and serve.

Variations:

    Chopped tomatoes may be added. Daal can be served with plain yogurt and flat bread (such as roti, chapatis or pita), if desired.

    Serving suggestions are not included in nutritional analysis, and may not be gluten-free or dairy-free.

    If regular sodium bouillon cube used, sodium = 488mg per serving.

Nutritional Information
(Per Serving)

Calories:182 cals
Kilojoules:762 kJ
Fat:1.0 g
Carbohydrates:32.0 g
Protein:13.0 g
Cholesterol:0.3 mg
Sodium:128 mg
Saturated Fat:0.2 g
Fiber:13.0 g
Calcium:44.0 mg
Total Sugars:4.5 g

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