Heart-Healthy Traditional Indian Daal
Savor the comforting flavors of 'Heart-Healthy Traditional Indian Daal,' a nourishing dish designed to promote wellness without sacrificing taste. Made with protein-packed toor dal (split pigeon peas), this recipe is crafted with heart-conscious ingredients like olive or avocado oil, turmeric, and fresh vegetables. The daal gets its signature flavor from the aromatic tempering (tadka) of cumin seeds, garlic, ginger, and a touch of heat from green chili, perfectly balanced by the tangy finish of fresh lemon juice and the brightness of chopped cilantro. Ready in just 40 minutes, this wholesome daal is not only quick and easy but also pairs beautifully with brown rice or whole-grain roti for a complete, fiber-rich meal. Ideal for anyone seeking a healthy, vegetarian, and authentic Indian recipe, this heart-healthy version of traditional daal is sure to satisfy your soul and nourish your body.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 3 cups Water
- 0.5 teaspoon Turmeric powder
- 0.75 teaspoon Salt
- 1 teaspoon Olive oil (or avocado oil, for heart health)
- 0.5 teaspoon Cumin seeds
- 3 cloves Garlic, finely chopped
- 0.5 teaspoon Ginger, finely grated
- 1 small Green chili, finely chopped (optional)
- 1 medium Tomato, finely chopped
- 0.5 teaspoon Ground coriander
- 0.5 teaspoon Ground cumin
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the toor dal thoroughly under cold water until the water runs clear.
In a medium pot, combine the rinsed dal, water, turmeric powder, and salt. Bring to a boil over medium-high heat.
Reduce the heat to low, cover, and simmer for 20-25 minutes until the dal is soft and fully cooked. Stir occasionally to prevent sticking or boiling over.
While the dal cooks, prepare the tempering (tadka): Heat olive oil in a small pan over medium heat.
Add cumin seeds to the hot oil and let them sizzle for a few seconds until aromatic.
Stir in the chopped garlic, grated ginger, and optional green chili. Sauté for 30 seconds to 1 minute, being careful not to burn the garlic.
Add the chopped tomato to the pan, along with ground coriander and ground cumin. Cook for 3-4 minutes until the tomatoes soften and form a thick paste.
Once the dal is cooked, add the prepared tempering to the pot. Stir well to combine.
Simmer the dal for an additional 5 minutes to blend the flavors.
Turn off the heat and stir in the freshly chopped cilantro and lemon juice.
Serve the daal warm with brown rice or whole-grain roti for a heart-healthy meal.
Nutrition Facts
Calories |
786 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.7 g | 11% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1838 mg | 80% | |
| Total Carbohydrate | 138.7 g | 50% | |
| Dietary Fiber | 33.1 g | 118% | |
| Total Sugars | 8.9 g | ||
| Protein | 46.7 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 223 mg | 17% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 3254 mg | 69% | |
*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.
