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Ingredients

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Nutrient Fingerprint

The radar chart below the tags shows this recipe's nutritional fingerprint — how much of your daily reference intake one serving covers across eight key nutrients: Protein, Fibre, Calcium, Iron, Magnesium, Vitamin C, Folate and Omega-3. The bars alongside show the same information at a glance. Green = 30% or more of your daily target. Amber = 10–29%. Grey = under 10%.

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Nutrition breakdown

The full nutrition panel below the log section shows macros and micronutrients per serving. Click any nutrient name to see its complete profile including food sources, body functions and daily targets.

Glycemic Index & Load

Where enough ingredient data exists, a Glycemic Index & Load card appears below the log section. GI is a weighted average across all carb-contributing ingredients — it shows how fast this recipe raises blood glucose. GL per serving is the more practical number: GL = GI × carbs per serving ÷ 100. A low-GI recipe can still carry a high GL if it is large and carb-dense. Click the ? on that card for a full explanation, or read the full article.

Nutrition score

The score out of 100 in the image header reflects micronutrient breadth, fibre, protein and polyphenol content — with penalties for high saturated fat, sodium or added sugar. It's a measure of overall nutritional quality, not just calories. Scores of 90+ are exceptional.

💡 Values are estimates based on raw ingredient weights. Cooking methods and exact portions will affect actual nutrient intake.
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Red lentil coconut dahl
Red lentil coconut dahl
17 Nutrition score
Dinner 🥄 10 min prep 🔥 30 min cook 👤 4 servings

A rich, comforting dahl with red lentils cooked in coconut milk with turmeric, cumin and coriander. One of the most nutritious dinners you can make.

vegan high protein high iron high folate gluten free
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
15%
🌾 Fibre
6%
🦴 Calcium
4%
⚡ Iron
23%
🌿 Magnesium
11%
🍊 Vitamin C
4%
🍃 Folate
22%
🫀 Omega-3
0%

Based on UK dietary reference values. Capped at 100% per nutrient.

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Ingredients (per serving)
Method
  1. 1 Fry onion, garlic and ginger in oil until golden.
  2. 2 Add turmeric, cumin, coriander and chilli. Fry 1 minute.
  3. 3 Add rinsed red lentils and vegetable stock. Bring to boil.
  4. 4 Simmer 15 minutes, then stir in coconut milk.
  5. 5 Cook another 10 minutes until thick and creamy.
  6. 6 Serve over basmati rice with fresh coriander and lemon juice.
🔄 Cook Once, Eat Twice These recipes share key ingredients — cook in batch and you're halfway there
Red Lentil Dal with Brown Rice Dinner
Red Lentil Dal with Brown Rice
Shares: Coconut milk, Red Lentils (Split, Dry)
⏱ 45 min

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How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Red lentil dal with brown rice is a good example: lentils and brown rice both have low-to-medium GI (slow-burning), but a full serving delivers a lot of total carbohydrate, so the GL is high — meaning a sustained, steady glucose rise rather than a spike.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most people.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion or adding more non-starchy veg.

GI shown is a carb-weighted average across all recipe ingredients with GI data. Source: Atkinson et al., Am J Clin Nutr 2021.

Glycemic Index & Load
44
GI Score
🟢 Low GI
9
GL / Serving
Low Load

This recipe has a low glycemic impact — blood glucose rises slowly and steadily after eating, helping maintain energy and reduce insulin spikes.

GI is a weighted average across carb-contributing ingredients. GL = GI × carbs per serving ÷ 100. Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Nutrition per serving
502 kJ
Energy (kJ)
119 kcal
Energy (kcal)
21.9 g
Carbohydrate
7.6 g
Protein
2.9 g
Total Sugars
1.7 g
Fibre (NSP)
0.74 g
Fat
29 mg
Sodium
0.07 g
Salt
Micronutrient
Potassium 305 mg
Phosphorus 129 mg
Chloride 79.4 mg
Folate 44.7 µg
Magnesium 34.1 mg
Calcium 25.4 mg
Selenium 9.5 µg
Vitamin A (RE) 2.9 µg
Niacin equivalents (NE) 2.3 mg
Iron 2 mg
Vitamin C 1.5 mg
Niacin (B3) 1.2 mg
Zinc 1 mg
Manganese 0.552 mg
Pantothenic Acid (B5) 0.386 mg
Vitamin E (alpha-TE) 0.364 mg
Copper 0.216 mg
Thiamin (B1) 0.197 mg
Chromium 0.125 µg
Vitamin B6 0.125 mg
Vitamin K 0.123 µg
Riboflavin (B2) 0.06 mg
Minerals
Iodine 2 µg
Fatty acids
Polyunsaturated fat (PUFA) 0.237 g
Saturated fat 0.177 g
Monounsaturated fat 0.131 g
Sugars (breakdown)
Sucrose 1.9 g
Glucose (dextrose) 0.545 g
Fructose 0.375 g
Lipids
Cholesterol 0.02 mg
Carbohydrate (breakdown)
Starch 19.7 g
Amino acids
Glutamic acid 1.2 g
Aspartic acid 0.74 g
Leucine 0.539 g
Arginine 0.503 g
Lysine 0.49 g
Valine 0.378 g
Phenylalanine 0.35 g
Isoleucine 0.304 g
Serine 0.303 g
Proline 0.299 g
Alanine 0.284 g
Threonine 0.264 g
Tyrosine 0.235 g
Glycine 0.235 g
Histidine 0.174 g
Methionine 0.109 g
Cysteine 0.1 g
Tryptophan 0.088 g
Carotenoids
Beta-carotene 15 µg
Proximate
Water 58.3 g
Vitamins
Biotin (Vitamin B7) 1.1 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.009 g
Omega-3 (Alpha-linolenic acid) 0.002 g
Flavonols
Quercetin 7.8 mg
Isorhamnetin 0.916 mg
Myricetin 0.58 mg
Kaempferol 0.193 mg
Flavones
Apigenin 0.052 mg
Luteolin 0.038 mg
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG) 0.016 mg
Anthocyanins
Delphinidin (total glycosides) 0.856 mg
Cyanidin (total glycosides) 0.638 mg
Pelargonidin (total glycosides) 0.004 mg
Isoflavonoids
Isoflavonoids (total) 0.001 mg
Genistein 0 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.