Heart-Healthy Classic Indian Dhaal
Elevate your mealtime with this **Heart-Healthy Classic Indian Dhaal**, a nourishing and flavorful dish that's perfect for a wholesome, antioxidant-rich diet. Made with tender *moong dal (split yellow lentils)* simmered in aromatic spices like turmeric, cumin, and coriander, this recipe is packed with plant-based protein and gut-boosting ingredients such as garlic, ginger, and fresh cilantro. A gentle sauté of mustard seeds and onions adds depth, while a splash of tangy lemon juice brightens the final dish. Ready in under an hour, this low-fat, olive oil-based version is perfect for serving over hearty brown rice or paired with whole-wheat roti for a balanced, heart-friendly meal. Ideal for anyone seeking delicious Indian comfort food with a healthy twist!
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Recipe Information
Ingredients
- 200 grams Moong dal (split yellow lentils)
- 1000 milliliters Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 1 medium Onion, finely chopped
- 3 Garlic cloves, minced
- 1 teaspoon Ginger, grated
- 1 medium Tomato, finely chopped
- 1 Green chili, finely chopped
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the moong dal thoroughly under cold running water until the water runs clear. Drain and set aside.
In a large pot, bring 1000 milliliters of water to a boil. Add the rinsed moong dal, turmeric powder, and salt. Stir well.
Reduce the heat to medium-low, cover the pot, and let the dal simmer for about 25-30 minutes or until it becomes soft and mushy.
In a separate pan, heat olive oil over medium heat. Add cumin seeds and mustard seeds, and let them sizzle for about 30 seconds.
Add the finely chopped onion to the pan. Sauté for 4-5 minutes until the onions turn golden brown.
Stir in the minced garlic and grated ginger, and sauté for another 1-2 minutes until the raw aroma disappears.
Add the chopped tomato and green chili to the pan. Cook for 3-4 minutes until the tomatoes become soft.
Sprinkle ground coriander, ground cumin, and ground black pepper into the mixture. Mix well and cook for 2 minutes until the spices blend nicely.
Pour the cooked spice mixture into the simmering dal. Stir well to combine all the ingredients.
Let the dhal simmer for an additional 5 minutes to meld the flavors together.
Garnish the dhal with freshly chopped cilantro and a tablespoon of lemon juice before serving.
Serve hot with brown rice or whole-wheat roti for a complete heart-healthy meal.
Nutrition Facts
Calories |
950 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2446 mg | 106% | |
| Total Carbohydrate | 145.9 g | 53% | |
| Dietary Fiber | 22.5 g | 80% | |
| Total Sugars | 9.1 g | ||
| Protein | 54.1 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 343 mg | 26% | |
| Iron | 19.6 mg | 109% | |
| Potassium | 3197 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
