Chana Dal with Tomatoes and Cauliflower

Chana Dal with Tomatoes and Cauliflower

Active Time: 15 minutes | Total Time: 1 hour

Serves:

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Added by Healing Gourmet
on April 19, 2010

Ingredients

Healing Benefits

This Recipe:

Preparation

Combine the chana dal, water, onion and curry powder in a medium saucepan. Bring to a boil.
Reduce heat and simmer, covered, for about 45 minutes, until beans are soft.
Heat oil in a large skillet over medium heat. Add the garlic and ginger. Sauté 1 minute. Add the tomatoes and cauliflower and toss to coat.
Stir in the chana dal, salt and cayenne. Blend well.
Serve.

The Benefits

*Excellent Source of: Fiber, Iron, Potassium, Vitamin B6, Vitamin C, Vitamin K, Folate, Manganese
*Good Source of: Calcium, Magnesium, Protein, Copper, Thiamin, Riboflavin, Phosphorous
*Preferences: Low Cholesterol, No Citrus, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Grains, No Molds, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 9

Calories: 204

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	8.6 g	*
Saturated Fat	1.1 g	*
Monosaturated Fat	5.3 g	*
Polyunsaturated Fat	1 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	100 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	29.5 g	*
Sugars	10.9 g	*
Fiber	8.5 g	*
Protein	7.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	405.2 IU	8%
Vitamin C	72.9 mg	122%
Vitamin D	0 IU	0%
Vitamin E	2.7 IU	9%
Vitamin B6	0.61 mg	30%
Vitamin B12	0 mcg	0%
Vitamin K	30.1 mg	38%
Folate	86.7 mcg	22%
Niacin	1.7 mg	8%
Riboflavin	0.22 mg	13%
Thiamin	0.2 mg	13%
MINERALS
Calcium	164.7 mg	16%
Copper	0.2 mg	10%
Iron	4.6 mg	26%
Magnesium	58 mg	14%
Manganese	0.61 mg	30%
Phosphorous	117.5 mg	12%
Potassium	867 mg	25%
Selenium	2.3 mcg	3%
Sodium	943 mg	39%
Zinc	0.84 mg	6%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	234.8 mcg
Beta-cryptoxanthin	15.9 mcg
Lutein + zeaxanthin	264.7 mcg
Lycopene	6281.1 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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