Heart-Healthy Boiled Toor Dhal
Elevate your weeknight meals with this comforting and nutritious Heart-Healthy Boiled Toor Dhal. Featuring split pigeon peas simmered to creamy perfection, this dish is infused with the warm earthiness of turmeric and crowned with a vibrant tempering of olive oil, cumin seeds, and asafoetida. A splash of fresh lemon juice adds a bright, tangy twist, while cilantro lends a refreshing finish. Perfectly balanced and easy to digest, this vegan and gluten-free dhal is rich in plant-based protein and brimming with heart-healthy goodness. Whether served as a soothing soup or paired with brown rice or whole wheat flatbread, this simple yet flavorful recipe is ideal for anyone looking to embrace wholesome eating. Ready in under 40 minutes, it’s a deliciously quick way to nourish your body and soul!
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Recipe Information
Ingredients
- 1 cup Toor dhal (split pigeon peas)
- 3 cups Water
- 0.25 teaspoon Turmeric powder
- 0.25 teaspoon Salt
- 1 teaspoon Olive oil
- 0.5 teaspoon Cumin seeds
- 0.125 teaspoon Asafoetida (hing)
- 1 tablespoon Fresh lemon juice
- 2 tablespoons Fresh cilantro leaves, chopped
- 1 whole Green chili, slit lengthwise (optional)
Instructions
Start by rinsing the toor dhal thoroughly under cold water until the water runs clear.
In a medium saucepan, add the rinsed dhal and 3 cups of water. Place on medium-high heat.
Add turmeric powder to the saucepan and stir well. Bring the mixture to a boil.
Once it reaches a boil, reduce the heat to medium-low and cover the saucepan with a lid, leaving a slight opening for steam to escape.
Let the dhal simmer for approximately 25 to 30 minutes, or until it's soft and can be mashed easily with a spoon.
While the dhal is cooking, in a small skillet, heat the olive oil over low heat.
Add the cumin seeds and let them sizzle for about 30 seconds, or until fragrant.
Add the asafoetida and, if using, the slit green chili and sauté for another minute.
Turn off the heat and set the tempering aside.
Once the dhal is cooked, add salt to taste and stir well.
Pour the prepared tempering over the boiled dhal and stir to combine.
Add fresh lemon juice for a tangy freshness and stir again.
Garnish with chopped cilantro before serving.
Serve hot as a soup or alongside cooked brown rice or whole wheat flatbread for a balanced meal.
Nutrition Facts
Calories |
185 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.9 g | 2% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 139 mg | 6% | |
| Total Carbohydrate | 32.3 g | 12% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 0.2 g | ||
| Protein | 11.2 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 60 mg | 5% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 721 mg | 15% | |
*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.
