Heart-Healthy Mixed Dal
Fuel your body with the warmth of this **Heart-Healthy Mixed Dal**, a wholesome blend of four nutrient-packed lentils—Toor dal, Masoor dal, Moong dal, and Chana dal. Simmered to creamy perfection and infused with a medley of aromatic spices, this protein-rich dish is perfect for heart-conscious eating. A fragrant tempering of cumin, garlic, ginger, and golden onions adds irresistible depth, while a splash of lemon juice brightens every bite. This recipe is a 60-minute wellness-inspired delight, ideal when served with brown rice or whole-grain roti for a fiber-rich, satisfying meal. Packed with plant-based protein and loaded with flavor, this is comfort food you can feel great about!
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Recipe Information
Ingredients
- 0.5 cup Toor dal (pigeon peas)
- 0.25 cup Masoor dal (red lentils)
- 0.25 cup Moong dal (green gram)
- 0.25 cup Chana dal (split chickpeas)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 1 medium Onion, finely chopped
- 3 units Garlic cloves, minced
- 1 inch Ginger, minced
- 1 large Tomato, chopped
- 1 unit Green chili, slit
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 2 tablespoons Fresh coriander leaves, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse all the dals (toor, masoor, moong, and chana) thoroughly under water and soak them for about 20 minutes.
Drain the soaked dals and add them to a pressure cooker with 4 cups of water, turmeric powder, and salt.
Close the lid and cook on high flame until the first whistle, then lower the heat and cook for another 10 minutes. Let it cool naturally.
In a separate pan, heat olive oil over medium heat. Add cumin seeds and let them crackle.
Add the finely chopped onion and sauté until they turn golden brown.
Add the minced garlic and ginger, and cook for another minute until fragrant.
Stir in the chopped tomato and green chili. Cook until the tomatoes soften.
Add coriander powder and garam masala. Stir well to blend the spices.
Pour this onion-tomato mixture into the cooked dal. Mix well and let it simmer for about 5 minutes.
Adjust seasoning with more salt if needed.
Turn off the heat and stir in lemon juice.
Garnish with fresh coriander leaves before serving.
Serve hot with brown rice or whole grain roti for a complete heart-healthy meal.
Nutrition Facts
Calories |
1010 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.2 g | 27% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2452 mg | 107% | |
| Total Carbohydrate | 162.2 g | 59% | |
| Dietary Fiber | 42.2 g | 151% | |
| Total Sugars | 20.3 g | ||
| Protein | 52.9 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 335 mg | 26% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 3460 mg | 74% | |
*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.
