Heart-Healthy Traditional Dhall
Indulge in the comforting flavors of "Heart-Healthy Traditional Dhall," a nourishing lentil dish that strikes the perfect balance between rich taste and wholesome ingredients. This recipe features protein-packed split red lentils simmered with aromatic turmeric and spices, creating a creamy base that's both satisfying and easy to digest. A vibrant blend of sautéed onion, garlic, ginger, tomatoes, and flavorful Indian spices like cumin and garam masala lends depth to every bite, while fresh cilantro and a splash of lemon juice add a refreshing finish. Low in fat and brimming with nutrients, this dhall is a versatile addition to your menu—ideal as a main dish paired with brown rice or quinoa, or as a hearty side for whole-grain flatbreads. Perfect for busy weeknights, it’s quick to prepare in under 40 minutes and ensures a heart-healthy, gluten-free option for you and your family.
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Recipe Information
Ingredients
- 1 cup Split red lentils (masoor dal)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Salt
- 1 teaspoon Olive oil (light or pure)
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 2 cloves Garlic cloves, minced
- 1 teaspoon Fresh ginger, grated
- 1 unit Green chili, finely chopped (optional)
- 1 medium Onion, finely chopped
- 2 medium Tomatoes, finely chopped
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin powder
- 0.25 teaspoon Garam masala
- 2 tablespoons Fresh cilantro (coriander), chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the split red lentils thoroughly under cold water until the water runs clear.
In a medium pot, combine the lentils, water, turmeric powder, and salt. Bring to a boil over medium heat.
Lower the heat and simmer, uncovered, for 20 minutes, or until the lentils are soft and fully cooked. Stir occasionally and skim off any foam that forms on the surface.
In a small skillet, heat olive oil over medium heat. Add the cumin seeds and mustard seeds and let them splutter for 30 seconds.
Add the minced garlic, grated ginger, and green chili (if using), and sauté for 1 minute until fragrant.
Stir in the chopped onion and cook for 3-4 minutes, or until the onions are soft and lightly browned.
Add the chopped tomatoes, coriander powder, and cumin powder. Cook for 5-7 minutes, or until the tomatoes break down and form a thick base.
Stir the cooked tomato-onion mixture into the pot of cooked lentils. Mix well and adjust the consistency by adding more water if necessary.
Simmer the dhall for another 5 minutes. Stir in the garam masala and taste for seasoning, adjusting salt if needed.
Turn off the heat and stir in the fresh cilantro and lemon juice.
Serve warm with brown rice, quinoa, or whole-grain flatbread for a complete meal.
Nutrition Facts
Calories |
894 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.1 g | 12% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1249 mg | 54% | |
| Total Carbohydrate | 154.6 g | 56% | |
| Dietary Fiber | 28.6 g | 102% | |
| Total Sugars | 16.5 g | ||
| Protein | 57.0 g | 114% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 281 mg | 22% | |
| Iron | 19.6 mg | 109% | |
| Potassium | 2312 mg | 49% | |
*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.
