Chickpea Dal

Chickpea Dal

An Indian-inspired vegetarian delight

Active Time: 20 minutes | Total Time: 30 minutes

Serves:

Calculate

Added by Healing Gourmet
on November 13, 2007

Ingredients

Healing Benefits

This Recipe:

Preparation

Drain and rinse chickpeas.
Coarsely chop 1 cup chickpeas.
In a food processor or blender, process the remaining chickpeas plus the water to a puree.
Set aside.
In a medium saucepan, add onion, garlic and ginger.
Heat over medium-low heat to sweat until fragrant.
Add tomatoes, spices, pureed chickpeas, whole chickpeas and lime juice.
Simmer over medium-low heat until heated through.
Serve.

The Benefits

*Excellent Source of: Fiber, Iron, Magnesium, Protein, Vitamin B6, Vitamin C, Folate, Copper, Phosphorous, Manganese
*Good Source of: Calcium, Potassium, Selenium, Zinc
*Preferences: Low Cholesterol, Low Sugars, Low Saturated Fat, 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 Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 25

Calories: 302

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	3.1 g	*
Saturated Fat	0.33 g	*
Monosaturated Fat	0.82 g	*
Polyunsaturated Fat	1.3 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	50 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	58.9 g	*
Sugars	3.7 g	*
Fiber	12 g	*
Protein	12.5 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	397.5 IU	8%
Vitamin C	21.9 mg	36%
Vitamin D	0 IU	0%
Vitamin E	0.94 IU	3%
Vitamin B6	1.2 mg	60%
Vitamin B12	0 mcg	0%
Vitamin K	3.9 mg	5%
Folate	161.1 mcg	40%
Niacin	1.2 mg	6%
Riboflavin	0.15 mg	9%
Thiamin	0.14 mg	9%
MINERALS
Calcium	131.1 mg	13%
Copper	0.48 mg	24%
Iron	4.7 mg	26%
Magnesium	86.8 mg	22%
Manganese	1.6 mg	80%
Phosphorous	238.9 mg	24%
Potassium	680.4 mg	19%
Selenium	7.2 mcg	10%
Sodium	821.3 mg	34%
Zinc	2.7 mg	18%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	193.2 mcg
Beta-cryptoxanthin	31.3 mcg
Lutein + zeaxanthin	165.8 mcg
Lycopene	3140.6 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).

Rating & Reviews

Write your own

There are no reviews yet