Heart-Healthy Dal Fry
Treat your taste buds and your heart to the wholesome goodness of Heart-Healthy Dal Fry! This flavorful Indian-inspired dish features protein-packed yellow split moong dal simmered to creamy perfection with a blend of antioxidant-rich spices like turmeric, cumin, and garam masala. Sautéed garlic, ginger, and tomatoes lend depth and richness, while a zesty dash of fresh lemon juice and aromatic cilantro brighten every bite. Made with heart-friendly olive oil instead of traditional ghee, this recipe is a guilt-free delight that’s both nourishing and delicious. Ready in just 45 minutes, it’s perfect served alongside steamed rice or whole grain flatbread for a balanced, satisfying meal that prioritizes your health without compromising bold flavors.
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Recipe Information
Ingredients
- 1 cup yellow split moong dal
- 0.5 teaspoon turmeric powder
- 1 tablespoon olive oil
- 0.5 teaspoon cumin seeds
- 2 large garlic cloves
- 0.5 inch ginger
- 1 medium onion
- 1 small green chili
- 2 medium tomatoes
- 1 teaspoon coriander powder
- 0.25 teaspoon red chili powder
- 0.75 teaspoon salt
- 0.5 teaspoon garam masala
- 2 tablespoons fresh cilantro
- 1 tablespoon lemon juice
- 3 cups water
Instructions
Rinse the yellow split moong dal under cold water until the water runs clear.
In a pot, add the washed moong dal, 3 cups of water, and 1/2 teaspoon turmeric powder. Bring to a boil, then reduce the heat and simmer until the dal is soft and cooked, about 20 minutes. Set aside.
While the dal is cooking, finely chop the garlic and ginger, dice the onion, and chop the tomatoes. Slit the green chili lengthwise.
In a large pan, heat olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
Add the chopped garlic, ginger, and onion to the pan. Sauté until the onions become translucent.
Add the chopped tomatoes, green chili, coriander powder, red chili powder, and salt. Cook until the tomatoes are mushy and the oil separates.
Add the cooked dal to the pan and mix well. Add 1/2 teaspoon of garam masala and stir to combine.
Let it simmer for another 5-7 minutes to blend the flavors, stirring occasionally.
Remove from heat and garnish with freshly chopped cilantro and a tablespoon of lemon juice.
Serve hot with steamed rice or whole grain flatbread for a heart-healthy meal.
Nutrition Facts
Calories |
989 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.6 g | 24% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1852 mg | 81% | |
| Total Carbohydrate | 155.8 g | 57% | |
| Dietary Fiber | 24.4 g | 87% | |
| Total Sugars | 14.7 g | ||
| Protein | 55.3 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 417 mg | 32% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 3575 mg | 76% | |
*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.
