This is a classic Punjabi-style lentil curry made with split, skinless urad dal, prized for its creamy texture and comforting flavor. It is a staple home-cooked meal often served with freshly made flatbread or steamed rice for a wholesome dinner.
Vegetarian Pescetarian Gluten-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 cup Split white Urad dal (uncooked) (201 g)
- 3 cups Water (710 g)
- 0.5 tsp Turmeric powder (1.2 g)
- Salt, to taste
- 2 tbsp Ghee (27 g)
- 1 tsp Cumin seeds (2.2 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 1 inch Ginger (15 g)
- 2 pieces Green chili (30 g)
- 0.5 tsp Red Chilli Powder (1.1 g)
- 1 tsp Coriander Powder (2.2 g)
- 1 handful Fresh Coriander (25 g)
- Ingredients in total: 1.18 kg
- Weight gained in cooking: 21 g (water soaked up)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Rinse the split urad dal under cold running water until the water runs clear, then drain.
- Place the dal in a pressure cooker with 3 cups of water, turmeric powder, and salt.
- Close the lid and cook on medium-high heat for 3 to 4 whistles until the dal is soft and creamy, then let the pressure release naturally.
- In a separate small pan, heat the ghee over medium heat and add the cumin seeds; wait until they crackle and turn golden brown.
- Add the finely chopped onion to the pan and sauté until it turns light golden.
- Stir in the minced garlic, grated ginger, and chopped green chillies, cooking for another minute until the raw smell disappears.
- Add the red chilli powder and coriander powder to the pan, stirring quickly for 30 seconds to toast the spices without burning them.
- Pour this spiced tempering (tadka) into the cooked dal in the pressure cooker and stir well to combine.
- Simmer the dal on low heat for 5 minutes to let the flavors meld, adding a splash of water if the consistency is too thick.
- Turn off the heat and garnish the curry with a handful of fresh chopped coriander leaves before serving hot.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 263 kcal | 87.7 kcal |
| Protein | 13.3 g | 4.44 g |
| Water | 239 mL | 79.7 mL |
| Sodium | 34.3 mg | 11.4 mg |
| Total Carbohydrates | 36.9 g | 12.3 g |
| Total Fat | 7.74 g | 2.58 g |
| Sugar | 3.67 g | 1.22 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 4.75 mg | 1.58 mg |
| Calcium | 97.4 mg | 32.5 mg |
| Magnesium | 90 mg | 30 mg |
| Potassium | 725 mg | 242 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 220 mg | 73.4 mg |
| Zinc | 1.76 mg | 0.59 mg |
| Chloride | 0.15 mg | 0.051 mg |
| Selenium | 4.98 mcg | 1.66 mcg |
| Copper | 0.53 mg | 0.18 mg |
| Fluoride | 0.001 mg | 0 mg |
| Manganese | 0.77 mg | 0.26 mg |
| Molybdenum | 0.033 mcg | 0.011 mcg |
| Chromium | 0.11 mcg | 0.035 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0.13 g | 0.044 g |
| Saturated Fat | 4.26 g | 1.42 g |
| Cholesterol | 17 mg | 5.68 mg |
| Monounsaturated Fat | 2.05 g | 0.68 g |
| Omega-3 Fatty Acids | 0.093 g | 0.031 g |
| Polyunsaturated Fat | 0.67 g | 0.22 g |
| Omega-6 Fatty Acids | 0.58 g | 0.19 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.16 g | 0.052 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0.5 g | 0.17 g |
| Omega-9 Fatty Acids | 2.1 g | 0.7 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 10.6 g | 3.53 g |
| Soluble Fiber | 2.5 g | 0.83 g |
| Insoluble Fiber | 8.92 g | 2.97 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0.007 mcg | 0.002 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 16.9 mg | 5.63 mg |
| Folate (B9) | 325 mcg | 108 mcg |
| Niacin (B3) | 1.04 mg | 0.35 mg |
| Vitamin A | 89.7 mcg RAE | 29.9 mcg RAE |
| Thiamin (B1) | 0.24 mg | 0.08 mg |
| Vitamin B6 | 0.34 mg | 0.11 mg |
| Riboflavin (B2) | 0.14 mg | 0.045 mg |
| Pantothenic Acid (B5) | 0.59 mg | 0.2 mg |
| Vitamin E | 0.94 mg | 0.31 mg |
| Vitamin K | 21.3 mcg | 7.11 mcg |
| Biotin (B7) | 6.4 mcg | 2.13 mcg |
| Beta-Carotene | 350 mcg | 117 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 51.4 mg | 17.1 mg |
| Leucine | 1,065 mg | 355 mg |
| Lysine | 791 mg | 264 mg |
| Polyphenols | 227 mg | 75.5 mg |
| Methionine | 159 mg | 52.8 mg |
| Oxalates | 16.1 mg | 5.38 mg |
| Threonine | 503 mg | 168 mg |
| Tryptophan | 136 mg | 45.5 mg |
| Valine | 743 mg | 248 mg |
| Flavonoids | 83.3 mg | 27.8 mg |
| Histidine | 423 mg | 141 mg |
| Lutein / Zeaxanthin | 0.68 mg | 0.23 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 712 mg | 237 mg |
| Purines | 74.4 mg | 24.8 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 632 mg | 211 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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