Nutrition Facts
Beetroot dhal
Amount Per Serving
Calories 438
Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 19g119%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 366mg16%
Potassium 1085mg31%
Carbohydrates 45g15%
Fiber 19g79%
Sugar 7g8%
Protein 17g34%
Vitamin A 727IU15%
Vitamin C 29mg35%
Calcium 89mg9%
Iron 9mg50%
* Percent Daily Values are based on a 2000 calorie diet.
Beetroot dhal
A beetroot version of the classic dhal.
Servings: 4 people
Calories: 438kcal
Equipment
- Blender or food processor
- large deep pan
Ingredients
- 250 g vac-pac beetroot
- 2 tbsp vegetable oil
- 1 red onion chopped
- 3 cloves of garlic crushed
- 1 tbsp ginger paste
- 1 red chilli finely sliced
- 1 tbsp garam masala
- 2 tsp ground cumin
- 2 tsp ground turmeric
- 1/2 tsp salt
- 200 g red lentils
- 400 ml coconut milk
- juice of 1/2 a lime
- 30 g fresh coriander roughly chopped
- 2 spring onions finely sliced
Method
- In a blender or food processor blitz the beetroot including the juice until puréed,then set aside.
- In a large deep pan heat the oil on a medium heat and add the onion. Fry gently until soft, but not coloured. Add the garlic, ginger paste and chilli and continue to fry on low for a further two minutes.
- Add the spices, stirring to combine, along with the salt.
- Add the lentils, the beetroot puree and the coconut milk. Simmer on a low heat, stirring every now and then to prevent sticking.
- Once the lentils have absorbed the puree and coconut and are cooked through, which should take about 40 mins, remove from the heat.
- Squeeze the lime over the dhal, and sprinkle over the coriander and spring onions. Serve with rice and naan or simply enjoy as it is.
Nutrition
Calories: 438kcal | Carbohydrates: 45g | Protein: 17g | Fat: 23g | Saturated Fat: 19g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 366mg | Potassium: 1085mg | Fiber: 19g | Sugar: 7g | Vitamin A: 727IU | Vitamin C: 29mg | Calcium: 89mg | Iron: 9mg