Heart-Healthy Classic Indian Dhal
Experience a nutritious twist on a beloved comfort food with our 'Heart-Healthy Classic Indian Dhal' recipe. Crafted with tender red lentils, aromatic spices like cumin and mustard seeds, and a burst of flavor from fresh ginger, garlic, and garam masala, this dish is a wholesome delight. Simmered to perfection and finished with a tangy splash of lemon juice, this protein-packed vegan recipe is low in fat, high in fiber, and brimming with traditional Indian flavors. Quick to prepare in under an hour, it makes an excellent pairing with brown rice or whole wheat roti for a balanced, heart-friendly meal. Perfect for anyone seeking a healthier version of classic dhal, this vibrant dish is sure to satisfy your taste buds while nurturing your heart!
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Recipe Information
Ingredients
- 250 grams Red lentils (masoor dal)
- 1 teaspoon Turmeric powder
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 1 medium Onion, finely chopped
- 1 large Tomato, chopped
- 3 Garlic cloves, minced
- 1 teaspoon Ginger, grated
- 1 Green chili, slit lengthwise
- 0.5 teaspoon Garam masala powder
- 1 teaspoon Salt
- 2 tablespoons Fresh coriander leaves, chopped
- 1 liter Water
- 0.5 Lemon, juiced
Instructions
Rinse the red lentils under cold water until the water runs clear. This helps in removing excess starch and any potential impurities.
In a large pot, add the rinsed lentils and 1 liter of water. Bring to a boil over medium-high heat.
Add 1 teaspoon of turmeric powder to the boiling lentils, reduce the heat to a simmer, and cook for 15-20 minutes until the lentils are soft and tender, stirring occasionally.
While the lentils are cooking, heat 1 tablespoon of olive oil in a skillet over medium heat.
Once the oil is hot, add 1 teaspoon of cumin seeds and 0.5 teaspoon of mustard seeds. Let them sizzle for a few seconds until they start to pop.
Add the finely chopped onion to the skillet and sauté until it becomes translucent, about 5 minutes.
Stir in the minced garlic, grated ginger, and slit green chili, and sauté for another 2 minutes until fragrant.
Add the chopped tomato to the skillet and cook until it becomes soft, about 4 minutes.
Once the lentils are tender, combine the onion and tomato mixture with the cooked lentils in the pot.
Stir in 0.5 teaspoon of garam masala powder and 1 teaspoon of salt. Mix well to combine all the flavors.
Let the dhal simmer for an additional 5 minutes, allowing the flavors to meld together.
Turn off the heat and add the juice of half a lemon to the dhal. Mix well.
Garnish with freshly chopped coriander leaves and serve warm. Pair it with brown rice or whole wheat roti for a complete meal.
Nutrition Facts
Calories |
564 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2427 mg | 106% | |
| Total Carbohydrate | 81.5 g | 30% | |
| Dietary Fiber | 27.4 g | 98% | |
| Total Sugars | 17.4 g | ||
| Protein | 28.3 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 235 mg | 18% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 1888 mg | 40% | |
*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.
