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دال

دال ایک پروٹین سے بھرپور پھلی دار غذا ہے۔ 100 گرام میں 116 کیلوریز اور فولیٹ (B9) ملتا ہے، اس لیے یہ روزمرہ کھانوں کے لیے مفید ہے۔

دال

متعلق

دال چھوٹے، عدسے جیسی شکل والے پھلی دار دانے ہیں جن کا ذائقہ ہلکا اور مٹیالا ہوتا ہے۔ پکنے پر ان کی ساخت نرم اور کریمی ہو جاتی ہے۔ دال عام طور پر سوپ، اسٹو، کری، سلاد اور سبزی خور کھانوں میں پروٹین سے بھرپور بنیاد کے طور پر استعمال ہوتی ہے۔

غذائی معلومات

فی 100g

% Daily Value ایک 2000 kcal غذا کی بنیاد پر

کیلوریز 116 kcal

6% DV

کل چکنائی 0.4g

1% DV

وٹامن ڈی0.1g

وٹامن کے0.1g

تھیامین (وٹامن بی 1)0.2g

کل کاربوہائیڈریٹ 20.1g

7% DV

فولیٹ (وٹامن بی 9)7.9g

وٹامن بی 121.8g

بایوٹن (وٹامن بی 7)10.4g

پروٹین 9.0g

18% DV

نباتاتی پروٹین9.0g

وٹامنز اور منرلز

وٹامنز

غذائی جز	مقدار	DV%	نصف عمر
کولین	32.7mg	6%
وٹامن اے	8.0mcg	1%
تھیامین (وٹامن بی 1)	0.2mg	14%
رائبوفلیون (وٹامن بی 2)	0.1mg	6%
نیاسین (وٹامن بی 3)	1.1mg	7%
پینٹوتھینک ایسڈ (وٹامن بی 5)	0.6mg	13%
وٹامن بی 6	0.2mg	10%
فولیٹ (وٹامن بی 9)	181.0mcg	45%
وٹامن سی	1.5mg	2%
وٹامن ای	0.1mg	1%
وٹامن کے	1.7mcg	1%

منرلز

غذائی جز	مقدار	DV%	نصف عمر
کیلشیم	19.0mg	2%
کاپر	251.0mcg	28%
آئرن	3.3mg	19%
میگنیشیم	36.0mg	9%
فاسفورس	180.0mg	26%
پوٹاشیم	369.0mg	8%
سیلینیم	2.8mcg	5%
سوڈیم	2.0mg	0%
زنک	1.3mg	12%

دال کے ساتھ تراکیب (100)

Spinach lentil salad with red bell pepper and pumpkin seeds

Chicken spinach lentil power bowl

Lentil salad with roasted red pepper, kale, pumpkin seeds, and feta

Spinach lentil quinoa bowl with roasted red pepper and avocado

Beef and lentil stew with potatoes, tomatoes, and kale

Mussel and lentil tomato stew with parsley

Beef and lentil rice bowl with broccoli

Lentil quinoa dinner bowl with roasted sweet potato, kale, and tahini

Lentil and spinach stew with tomatoes and tahini

Lean beef and lentil stew with spinach

Beef and lentil stew with carrots, spinach, and potatoes

Lentil chicken salad with kale and red bell pepper

Chicken Lentil Sweet Potato Lunch Bowl

Chicken lentil spinach soup with whole grain bread

Lentil chicken salad with red bell pepper

Grilled chicken breast with lentil-spinach stew

Lentil chicken salad with kale, pumpkin seeds, and citrus vinaigrette

Lentil and spinach quinoa bowl

Chicken lentil spinach lunch salad

Lentil beef vegetable soup with side salad

Beef and lentil stew with spinach

Chicken, lentil, and kale dinner bowl with roasted potatoes

Chicken lentil spinach soup

Beef and lentil chili with bell pepper

Lentil and spinach tomato stew with baked chicken thigh

Lentil and spinach curry with Greek yogurt

Lentil and spinach stew with mushrooms

Turkey, lentil, and mushroom skillet with kale

Lentil and chicken spinach soup with tomatoes

Cod with lentils, sautéed kale, and roasted red peppers

Lentil and spinach tomato stew with baked sweet potato

Chicken, lentil, and red bell pepper stew

Lean beef and spinach lentil stew

Chicken lentil spinach soup with bell pepper

Lentil and roasted vegetable lunch salad

Lentil chicken vegetable soup

Lentil chicken lunch salad with red bell pepper, parsley, cucumber, and pumpkin seeds

Lentil chicken spinach soup with tomatoes

Lentil chicken vegetable soup with whole grain bread

Lentil chicken salad with red bell pepper and parsley

Lentil chicken kale soup with potato

Lentil chicken spinach soup

Lentil Salmon Spinach Lunch Bowl

Lentil and spinach stew with tomatoes and mushrooms

Lentil and spinach stew with roasted carrots and plain Greek yogurt

Chicken lentil kale soup with potatoes

Lentil and spinach stew with baked cod

Lentil and spinach curry with baked cod

Lentil and spinach stew with roasted chicken thigh

Lentil and chicken stew with carrots, kale, and potatoes

Lentil tofu vegetable grain bowl

Lentil and chickpea grain bowl with roasted sweet potato and tahini

Lentil chicken spinach salad

Lentil and spinach chicken salad with avocado and citrus vinaigrette

Chicken lentil vegetable soup with whole grain bread

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

Lentil, spinach, and red bell pepper stew with iodized salt

Beef and lentil stew with carrots, tomatoes, and kale

Lentil and spinach curry with brown rice

Lentil and Spinach Stew with Fortified Nutritional Yeast

Lentil and spinach stew with baked potato

Lentil and vegetable curry with baked potato and plain Greek yogurt

Lentil curry with tofu and sautéed kale over brown rice

Chicken, lentil and spinach stew

Lentil and spinach curry with baked potato

Lentil chicken salad with bell peppers

Chicken lentil kale soup with baked potato

Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds

Chicken lentil vegetable soup with side salad

Lentil and spinach curry with tomatoes

Lentil, Kale, and Red Bell Pepper Stew

Lentil curry with tofu and sautéed kale

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Lentil and spinach curry with tomato over baked potato

Lentil, spinach, and red bell pepper quinoa bowl

Lentil, spinach, and potato stew with iodized salt

Calcium-set tofu, lentil, spinach, and red bell pepper stir-fry with brown rice

Lentil and spinach curry with baked sweet potato

Lentil and spinach stew with tomatoes

Lentil and chickpea stew with tomatoes, red bell pepper, and kale

Lentil and spinach stew with tomatoes and herbs

Lentil chicken spinach soup with tomato

Lentil, spinach, and roasted red pepper salad with olive oil and lemon

Chicken lentil kale lunch salad

Lentil chicken power salad

Chicken lentil vegetable soup

Lentil and vegetable stew with brown rice

Lentil and chicken salad with kale, cucumber, and citrus vinaigrette

دہی اور بھنے بادام کے ساتھ دال شکشوکا

دہی اور بھنے بادام کے ساتھ دال شکشوکا

Lentil and sweet potato curry with kale

Lentil and vegetable curry with quinoa

Lentil and vegetable curry with yogurt

Turkey and lentil chili with spinach

Lentil and roasted vegetable grain bowl

Shrimp and lentil grain salad with bell peppers and parsley

Lentil and roasted vegetable grain bowl with olive oil

Lentil and vegetable soup with whole grain roll

Lentil and vegetable soup with whole-grain roll and side yogurt

Lentil and roasted vegetable salad with feta

Lentil and roasted vegetable salad with pumpkin seeds