Pakistani · lunch, dinner

Lahori Black Lentil Daal

Video by Food Fusion on YouTube · Open on YouTube

50 minServes 5264 kcal a serve
  • 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.

  1. Rinse the whole black lentils, cover with water and soak for 15 minutes, then drain. 0:11
  2. 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
  3. Stir in the milk, red chilli powder and garam masala and cook for another 4–5 minutes. 1:09
  4. 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
  5. Add the curry leaves and mix, then pour the sizzling tarka over the daal and stir it through. 2:09
  6. 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

Energy264 kcal1,110 kJ
Protein13 g25% of a day
Fibre11 g39% of a day
Carbohydrate31 g20 g net · 5 g sugars11% of a day
Fat11 g1.3 g saturated14% of a day
Sodium480 mg21% of a day

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.