Heart-Healthy Cooked Mix Daal
Packed with protein, fiber, and an aromatic blend of spices, this Heart-Healthy Cooked Mix Daal is the perfect comfort food for those seeking a nutritious yet flavorful meal. A wholesome trio of yellow moong dal, masoor dal, and chana dal are simmered to tender perfection, then infused with a fragrant tempering of mustard seeds, cumin, and caramelized onions. The addition of tomatoes, garlic, ginger, and warming spices like garam masala and red chili powder creates a luscious, savory dish bursting with flavor. Finished with a splash of lemon juice and freshly chopped coriander, this daal pairs beautifully with brown rice or whole-grain roti, making it a satisfying plant-based option. Ideal for heart health and easy to make in just 45 minutes, this recipe is a delightful fusion of taste and wellness designed to brighten your dinner table.
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Recipe Information
Ingredients
- 0.5 cup Yellow Moong Dal
- 0.5 cup Masoor Dal (Red Lentil)
- 0.25 cup Chana Dal
- 0.5 teaspoon Turmeric Powder
- 1 teaspoon Salt
- 4 cups Water
- 1 tablespoon Olive Oil
- 0.5 teaspoon Mustard Seeds
- 0.5 teaspoon Cumin Seeds
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 1 large Tomato, chopped
- 2 small Green Chilies, slit
- 1 teaspoon Coriander Powder
- 0.5 teaspoon Red Chili Powder
- 0.5 teaspoon Garam Masala
- 1 tablespoon Lemon Juice
- 2 tablespoons Fresh Coriander Leaves, chopped
Instructions
Rinse the yellow moong dal, masoor dal, and chana dal under running water until the water runs clear.
In a pressure cooker or large pot, combine the rinsed dals with turmeric powder, salt, and 4 cups of water. Bring it to a boil.
If using a pressure cooker, cook until 3 whistles or about 10 minutes. If using a pot, simmer for 20-25 minutes, stirring occasionally, until the dals are tender.
In a separate pan, heat olive oil over medium heat. Add mustard seeds and cumin seeds, allowing them to sizzle and pop for a few seconds.
Add finely chopped onion, minced garlic, and ginger. Sauté until the onion turns golden brown.
Stir in the chopped tomato and slit green chilies, and cook until the tomatoes become mushy.
Add coriander powder, red chili powder, and garam masala. Mix well and cook for another 2 minutes.
Pour the cooked spice mixture into the dal and mix thoroughly. Allow it to simmer for 5-7 minutes to marry the flavors.
Adjust salt to taste and finish with lemon juice and a generous sprinkle of fresh coriander leaves.
Serve hot with brown rice or whole grain roti.
Nutrition Facts
Calories |
802 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 25% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2444 mg | 106% | |
| Total Carbohydrate | 121.0 g | 44% | |
| Dietary Fiber | 27.3 g | 98% | |
| Total Sugars | 14.9 g | ||
| Protein | 43.2 g | 86% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 307 mg | 24% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 2827 mg | 60% | |
*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.
