Heart-Healthy Indian Dal
Elevate your weeknight dinners with this vibrant Heart-Healthy Indian Dal, a comforting and nutrient-packed dish that’s as beneficial for your heart as it is flavorful. Made with protein-rich red lentils simmered to perfection with aromatic spices like turmeric, cumin, and coriander, this dal is layered with the zest of tamarind and the warmth of ginger and garlic. The recipe uses olive oil for a heart-healthy twist and swaps traditional ghee for a lighter approach without compromising on taste. Ready in just 45 minutes, this dal is perfect as a nourishing soup or paired with brown rice or whole-grain roti for a wholesome, plant-based meal. Garnished with fresh coriander leaves, it's a delicious way to enjoy the rich essence of Indian cuisine while supporting overall wellness. Ideal for vegans, vegetarians, and anyone seeking a healthy yet satisfying recipe!
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Recipe Information
Ingredients
- 1 cup red lentils
- 3 cups water
- 0.5 teaspoon turmeric powder
- 1 tablespoon olive oil
- 1 teaspoon cumin seeds
- 3 units garlic cloves, minced
- 1 tablespoon grated ginger
- 1 medium onion, finely chopped
- 1 large tomato, diced
- 1 teaspoon tamarind paste
- 1 teaspoon coriander powder
- 0.5 teaspoon red chili powder
- 1 teaspoon salt
- 2 tablespoons fresh coriander leaves, chopped
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Drain and set aside.
In a medium saucepan, combine the red lentils, water, and turmeric powder. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low and let the lentils simmer for about 20 minutes or until tender, stirring occasionally and skimming off any foam that forms on the surface.
Meanwhile, in a separate frying pan, heat the olive oil over medium heat. Add the cumin seeds and cook until they start to sizzle and become fragrant.
Add the minced garlic, grated ginger, and chopped onion to the pan. Sauté for 3-4 minutes until the onion becomes translucent.
Stir in the diced tomato, tamarind paste, coriander powder, and red chili powder. Cook for another 5 minutes, until the tomatoes soften.
Pour the tomato mixture into the cooked lentils, stirring well to combine.
Season the dal with salt to taste and let it simmer for an additional 5 minutes, allowing the flavors to meld together.
Remove from heat and garnish with freshly chopped coriander leaves.
Serve hot as a soup or with brown rice or whole-grain roti for a complete heart-healthy meal.
Nutrition Facts
Calories |
479 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.6 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2413 mg | 105% | |
| Total Carbohydrate | 66.5 g | 24% | |
| Dietary Fiber | 21.5 g | 77% | |
| Total Sugars | 16.2 g | ||
| Protein | 21.7 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 193 mg | 15% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 1513 mg | 32% | |
*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.
