Red Lentil Dhal With Crisp Parsnips

1. Heat oven to 400 degrees.

2. Heat the 1 tablespoon of oil in a pan, add the onions, then fry for about 2 minutes until lightly colored.

3. Stir in lentils and curry powder.

4. Add the tomatoes and stock.

5. Bring to the boil and then reduce the heat and cover and simmer for 10 to 12 minutes.

6. Peel the parsnips and shave into strips.

7. Toss the parsnips in 1 teaspoon oil in a roasting tin and bake for 10 minutes until crisp.

8. Spoon the dhal into 4 bowls and pile the parsnips on top.

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Nutrient	Quantity
Total fats	20.7386 g
Protein	64.129 g
Carbohydrates	234.2973 g
Energy	1326.1884 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.6297 g
Water	1050.8836 g
Aspartic acid	6.9015 g
Calcium, Ca	326.2559 mg
Lutein + zeaxanthin	290.8826 g
Fiber, total dietary	47.2447 g
Fatty acids, total saturated 22:0	0.0318 g
Fatty acids, total trans-polyenoic 13:0	0.0024 g
Carotene, beta	1453.8871 g
Niacin	7.4132 mg
Vitamin A, RAE	140.437 g
Arginine	4.779 g
Riboflavin	0.5811 mg
Tocopherol, beta	0.0223 mg
Fatty acids, total polyunsaturated 15:0	0.0101 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0076 g
Fatty acids, total saturated 20:1	0.0253 g
Glutamic acid	10.629 g
Stigmasterol	9.0718 mg
Sodium, Na	1049.2451 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0378 g
Total lipid (fat)	20.7386 g
Manganese, Mn	6.3178 mg
Fructose	7.3115 g
Proline	2.4723 g
Fatty acids, total saturated 16:0	1.672 g
Fatty acids, total saturated 8:0	0.0004 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0133 g
Sucrose	4.4463 g
Choline, total	37.4075 mg
Sugars, total	34.1172 g
Serine	2.7452 g
Fatty acids, total saturated 10:0	0.0126 g
Fatty acids, total saturated 18:0	0.6776 g
Vitamin B-6	1.7425 mg
Selenium, Se	7.597 g
Ash	14.2133 g
Fatty acids, total saturated 18:1 undifferentiated	7.9309 g
Pantothenic acid	3.2086 mg
Phenylalanine	2.9473 g
Beta-sitosterol	106.5941 mg
Copper, Cu	3.5968 mg
Betaine	1.4074 mg
Thiamin	1.7075 mg
Methionine	0.5063 g
Iron, Fe	20.3807 mg
Carbohydrate, by difference	234.2973 g
Phosphorus, P	1023.0083 mg
Folate, total	736.8719 g
Tocopherol, gamma	0.3026 mg
Fatty acids, total saturated 4:0	0.0004 g
Fatty acids, total saturated 22:1 undifferentiated	0.0004 g
Lycopene	5770.9861 g
Alanine	2.5072 g
Valine	2.9376 g
Fatty acids, total saturated 18:2 undifferentiated	7.8485 g
Glycine	2.4458 g
Carotene, alpha	437.7822 g
Glucose (dextrose)	9.5616 g
Fatty acids, total saturated 14:0	0.0533 g
Zinc, Zn	10.8983 mg
Isoleucine	2.5488 g
Fatty acids, total saturated 12:0	0.0045 g
Fatty acids, total polyunsaturated	8.5021 g
Leucine	4.2652 g
Tocotrienol, alpha	0.1503 mg
Vitamin A, IU	2788.3062 IU
Folate, DFE	736.8719 g
Tryptophan	0.5673 g
Vitamin C, total ascorbic acid	104.7067 mg
Phytosterols	206.5109 mg
Galactose	0.0063 g
Fatty acids, total polyunsaturated 18:1 c	0.2789 g
Fatty acids, total saturated 20:0	0.0318 g
Fatty acids, total saturated 6:0	0.0011 g
Campesterol	13.6078 mg
Starch	108.0002 g
Tyrosine	1.6008 g
Vitamin K (phylloquinone)	84.8266 g
Fatty acids, total saturated	2.7053 g
Histidine	1.6769 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0004 g
Fatty acids, total monounsaturated	7.9973 g
Threonine	2.1678 g
Folate, food	736.8719 g
Fatty acids, total polyunsaturated 17:0	0.0091 g
Fatty acids, total polyunsaturated 24:0	0.0272 g
Vitamin E (alpha-tocopherol)	11.5778 mg
Magnesium, Mg	278.4873 mg
Lysine	4.1523 g
Potassium, K	3607.2122 mg
Cystine	0.7805 g
Fluoride, F	8.6579 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Onion	2	128	29.888	0.32
Tomato	1 can	40.2099	8.6898	0.4468
Curry powder	1.5 1/2	9.75	1.6749	0.4203
Vegetable stock	1.5 1/2	16.575	3.083	0.232
sunflower oil	1 tablespoon	120.224	0	13.6
red lentil	8 ounces	811.9295	143.1082	4.9215
parsnip	2	199.5	47.8534	0.798