Heart-Healthy Yellow Daal
Discover the wholesome delight of Heart-Healthy Yellow Daal, a nourishing and flavorful dish that's perfect for mindful eating. Made with protein-packed yellow split lentils and delicately spiced with turmeric, cumin, and coriander, this daal is a celebration of warm, aromatic ingredients designed to be gentle on your heart. A fragrant blend of garlic, ginger, and mustard seeds adds depth, while fresh cilantro and a squeeze of lime brighten every bite. With minimal oil and low-sodium seasoning, this guilt-free comfort food is ready in under 40 minutes and pairs beautifully with brown rice, whole-grain roti, or steamed vegetables. Perfect for a hearty vegetarian or vegan meal, this easy, health-conscious recipe is your go-to for wellness without sacrificing flavor.
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Recipe Information
Ingredients
- 1 cup Yellow split lentils (moong or toor dal)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Salt
- 1 teaspoon Olive oil
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 1 unit Green chili, chopped (optional)
- 1 medium Tomato, finely chopped
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground cumin
- 2 tablespoons Fresh cilantro, chopped
- 1 teaspoon Lime or lemon juice
Instructions
Rinse the yellow split lentils thoroughly under cold water until the water runs clear. This helps remove excess starch and ensures a smooth daal.
In a medium pot, combine the lentils, water, turmeric powder, and salt. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are soft and fully cooked. Stir occasionally to prevent sticking or burning.
Once cooked, use a whisk or spoon to gently mash the lentils into a creamy consistency. Set aside.
In a small skillet or pan, heat the olive oil over medium heat. Add the mustard seeds and cumin seeds, and let them splutter for about 30 seconds to release their aroma.
Add the minced garlic and ginger to the pan. Sauté for 1-2 minutes until fragrant. If you are using green chili, add it now for a touch of heat.
Stir in the chopped tomato, ground coriander, and ground cumin. Cook for 4-5 minutes, or until the tomatoes soften and the mixture forms a thick, flavorful base.
Pour the cooked tomato and spice mixture into the pot of boiled lentils. Stir well to combine all the flavors.
Simmer the daal for an additional 5 minutes to marry the flavors. Taste and adjust salt if needed, keeping in mind recommended heart-healthy sodium limits.
Turn off the heat and stir in the chopped cilantro and lime juice for a fresh, zesty finish.
Serve the heart-healthy yellow daal warm with brown rice, whole-grain roti, or a side of steamed vegetables for a nourishing meal.
Nutrition Facts
Calories |
899 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1254 mg | 55% | |
| Total Carbohydrate | 138.8 g | 50% | |
| Dietary Fiber | 33.6 g | 120% | |
| Total Sugars | 8.4 g | ||
| Protein | 53.1 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 243 mg | 19% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 2975 mg | 63% | |
*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.
