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Рецепт Green Chilli Dhal

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Порций: 4

Ингредиенты

Cost per serving $0.60 view details
  • 115 gm Split red lentils
  • 50 gm Small split yellow lentils
  • 2 1/2 c. Water
  • 1 tsp Ginger pulp
  • 1 tsp Garlic pulp
  • 1/4 tsp Turmeric
  • 2 x Fresh green chillies Minced
  • 1 1/2 tsp Salt
  • 2 Tbsp. Oil or possibly ghee
  • 1 sm Onion sliced
  • 1/4 tsp Mixed mustard & onion seeds
  • 4 x Dry red chillies
  • 1 x Tomato, sliced
  • 1 Tbsp. Minced fresh coriander
  • 2 x Fresh green chillies, seeded And sliced
  • 1 Tbsp. Minced fresh mint

Инструкции

  1. 1.Pick over the lentils for any stones before washing them several times.
  2. 2.Boil the lentils in the water with the ginger, garlic, turmeric and minced green chillies for about 15-20 min till soft.
  3. 3. Mash the lentil mix down. The consistency of the mashed lentils should be similar to which of a creamy chicken soup.
  4. 4. If the mix looks too dry, just add in some more water. Season with the salt.
  5. 5. To prepare the "topping", heat the oil and fry the onion with the mustard and onions seeds, dry chillies and sliced tomato for 2 min.
  6. 6. Pour this "topping" over the dhal and garnish with fresh coriander, green chillies and mint.

Nutrition Facts

Amount Per Serving %DV
Serving Size 264g
Recipe makes 4 servings
Calories 171  
Calories from Fat 71 42%
Total Fat 8.1g 10%
Saturated Fat 1.01g 4%
Trans Fat 0.18g  
Cholesterol 1mg 0%
Sodium 1079mg 45%
Potassium 318mg 9%
Total Carbs 19.87g 5%
Dietary Fiber 5.9g 20%
Sugars 4.64g 3%
Protein 6.51g 10%
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