Low Fat Classic Indian Dhaal
Experience the hearty warmth of "Low Fat Classic Indian Dhaal," a lighter take on the beloved Indian comfort food, perfect for a wholesome meal. Packed with protein-rich red lentils simmered to creamy perfection, this recipe showcases bold flavors from aromatic spices like cumin, turmeric, and garam masala, balanced with the tangy brightness of fresh tomato and a hint of lemon juice. Infused with an irresistible seasoning of crackling mustard seeds and green chili, this dhall is both nutritious and satisfying, all while being low in fat. Ready in just 45 minutes, it's an easy, budget-friendly delight ideal for family dinners or meal prep. Garnished with fresh cilantro for a burst of color and flavor, serve this healthy Indian lentil curry with rice, naan, or enjoy it as a standalone dish for a soul-soothing meal.
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Recipe Information
Ingredients
- 1 cup Red lentils
- 4 cups Water
- 1 medium Onion
- 3 large Garlic cloves
- 1 inch piece Ginger
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 1 large Tomato
- 2 tablespoons, chopped Fresh cilantro
- 1 tablespoon Lemon juice
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 1 small, slit Green chili
- 1 teaspoon Vegetable oil
Instructions
Rinse the red lentils with water until the water runs clear. Drain and set aside.
Finely chop the onion, garlic, and ginger. Dice the tomato.
In a large pot, combine the rinsed lentils and 4 cups of water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to a simmer. Skim off any foam that forms on the surface.
Add the chopped onion, garlic, ginger, turmeric powder, ground cumin, and ground coriander to the pot. Stir well.
Let the lentils simmer for about 20 minutes, stirring occasionally, until they are tender and begin to break down.
Stir in the diced tomato and salt, allowing the mixture to cook for an additional 5 minutes.
In a small pan, heat the vegetable oil over medium heat. Add the mustard seeds, cumin seeds, and slit green chili. Allow the seeds to crackle for a minute.
Add the spice mixture from the small pan into the simmering dhaal along with the garam masala and lemon juice. Stir well to incorporate.
Remove the pot from heat and garnish the dhal with fresh cilantro.
Adjust seasoning with more salt or lemon juice if needed. Serve hot.
Nutrition Facts
Calories |
479 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4155 mg | 181% | |
| Total Carbohydrate | 85.0 g | 31% | |
| Dietary Fiber | 22.3 g | 80% | |
| Total Sugars | 26.8 g | ||
| Protein | 24.4 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 253 mg | 19% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 1627 mg | 35% | |
*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.
