nepali

Masoor Dal Tarkari with Cauliflower and Rice

Name: Masoor Dal Tarkari with Cauliflower and Rice
Yield: 1 serving
Cuisine: nepali
Ingredients: 71 g red lentils, dry; 151 g cooked white rice; 151 g cauliflower florets; 100 g tomato, chopped; 59 g onion, chopped; 5 g garlic, minced; 5 g ginger, minced; 12 g vegetable oil; 2 g cumin seeds; 0.84 g turmeric powder; 2 g salt; 418 g water

This simmered dish pairs cooked white rice with cauliflower florets, red lentils, dry and tomato, chopped. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Easy

Balanced High satiety Heart friendly Vegetarian Vegan Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

28 g Protein

108 g Carbohydrates

13 g Fat

14 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

71g red lentils, dry 250 kcal
151g cooked white rice 196 kcal
151g cauliflower florets 38 kcal
100g tomato, chopped 18 kcal
59g onion, chopped 24 kcal
5g garlic, minced 7 kcal
5g ginger, minced 4 kcal
12g vegetable oil 106 kcal
2g cumin seeds 8 kcal
1g turmeric powder 3 kcal
2g salt 0 kcal
418g water 0 kcal

Cooking instructions

red lentilswater
Rinse red lentils until the water runs mostly clear.
red lentilsturmeric powdersaltwater
In a pot, combine lentils, water, turmeric, and salt. Simmer until soft, 12-15 minutes; whisk to thicken.
vegetable oilcumin seeds
In a skillet, heat oil. Add cumin seeds; fry 10 seconds.
oniongarlicginger
Add onion and cook until golden. Add garlic and ginger; cook 30 seconds.
cauliflower floretstomato
Add cauliflower florets and tomato; cook 5 minutes, stirring.
red lentilsvegetable oil
Pour the cooked lentils into the skillet (or add the vegetable masala to the dal). Simmer 3-4 minutes to combine.
cooked white rice
Serve hot with cooked rice.