Carrot and lentil dal
Carrot and lentil dal is a hearty, comforting stew from the Indian subcontinent, where lentils (typically red or yellow) are simmered with carrots, tomatoes, and a blend of aromatic spices like turmeric, cumin, and coriander. It's a staple home-cooked meal, often served with rice or flatbread, and is celebrated for its simplicity and deep, warming flavors.
🍽️ Nutrition at a glance
This dish is a nutritional powerhouse, being high in plant-based protein and dietary fiber from the lentils, while also providing a good source of complex carbohydrates and beta-carotene from the carrots. A typical serving is moderately calorie-dense, roughly 250-350 calories, but is very low in fat and packed with essential nutrients like iron, folate, and potassium.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 12 g |
| Carbs | 35 g |
| Fat | 3 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 450 mg |
| Potassium | 500 mg |
| Iron | 4 mg |
| Folate | 180 mcg |
| Vitamin A | 600 mcg RAE |
| Magnesium | 60 mg |
| Zinc | 2 mg |
| Phosphorus | 180 mg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, dal is often considered the 'soul food' of India, with countless regional variations that reflect local tastes and ingredient availability. Nutritionally, the combination of lentils and carrots creates a complete protein profile and enhances the absorption of fat-soluble vitamins, making it a brilliantly balanced and nourishing meal.
