Pakistani · lunch, dinner
Lahori Black Lentil Daal
Video by Food Fusion on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Whole black lentils keep their skins, so each serve carries about 11 g of fibre and 13 g of plant protein, and is rich in folate and iron. The only fat is the tarka oil and a little milk; no cream or butter.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Rinse the whole black lentils, cover with water and soak for 15 minutes, then drain. 0:11
- Put the lentils in a pot with 2–3 cups of water, the turmeric, salt and half the crushed garlic. Bring to the boil, partly cover and simmer on low for 20–25 minutes until tender. 0:29
- Stir in the milk, red chilli powder and garam masala and cook for another 4–5 minutes. 1:09
- For the tarka, heat the oil in a small frying pan and fry the chopped onion until translucent. Add the remaining garlic, then the cumin seeds and green chillies and cook for 30 seconds. 1:32
- Add the curry leaves and mix, then pour the sizzling tarka over the daal and stir it through. 2:09
- Finish with a squeeze of lemon juice and serve hot. 2:41
Tip. Use 3 tbsp of oil for a lighter tarka. Serve with rice or roti. The daal freezes well; reheat with a splash of water and make the tarka fresh. Swap the milk for unsweetened soy milk to make it vegan.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 35%
- Protein 23%
- Fat 42%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Folate High59%
235 µg a serve, mostly from black masoor (96%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 High58%
0.9 g a serve, mostly from oil (92%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron High28%
5 mg a serve, mostly from black masoor (83%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 Source19%
0.3 mg a serve, mostly from black masoor (71%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc Source17%
1.9 mg a serve, mostly from black masoor (86%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source14%
2.1 mg a serve, mostly from oil (78%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source13%
56 mg a serve, mostly from black masoor (80%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source12%
580 mg a serve, mostly from black masoor (79%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Vitamin C9%
8.3 mg a serve, mostly from green chillies (29%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K9%
11 µg a serve, mostly from oil (60%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium9%
4.9 µg a serve, mostly from black masoor (71%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium6%
74 mg a serve, mostly from milk (37%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B125%
0.1 µg a serve, mostly from milk (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A3%
23 µg a serve, mostly from milk (49%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve, mostly from milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Food Fusion; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.