Low Fat Classic Indian Dhal
Savor the comforting, aromatic flavors of this Low Fat Classic Indian Dhal, a nutrient-packed vegan dish that's as wholesome as it is delicious. Crafted with protein-rich red lentils, fragrant cumin seeds, and a vibrant blend of turmeric, coriander, and ginger, this recipe delivers rich, authentic Indian flavors while staying heart-healthy. The slow simmering of lentils creates a creamy texture, perfectly complemented by the tangy brightness of fresh lemon juice and the freshness of chopped cilantro. Ready in under 45 minutes, this low-fat dhal is an easy, one-pot wonder that pairs beautifully with steamed rice or hearty whole-grain flatbreads, making it a delightful addition to your dinner rotation. Whether you're seeking a plant-based meal or a flavorful side, this easy-to-make dhal is sure to satisfy!
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Recipe Information
Ingredients
- 200 grams Red lentils (masoor dal)
- 1 liter Water
- 1 medium, finely chopped Onion
- 3 cloves, minced Garlic cloves
- 1 inch piece, grated Ginger
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 0.5 teaspoon Ground cumin
- 1 large, chopped Tomato
- 1 teaspoon or to taste Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons, chopped Fresh cilantro
- 1 small, chopped Green chili (optional)
- 1 tablespoon Lemon juice
Instructions
Rinse the red lentils thoroughly under running water until the water runs clear.
In a pot, combine the rinsed lentils and water. Bring to a boil over medium-high heat, then reduce to a simmer.
Skim any froth that accumulates on the surface and continue to cook the lentils, partially covered, for about 15-20 minutes or until they become soft and creamy.
In a separate non-stick pan, add the cumin seeds and toast them for about 1 minutes until fragrant.
Add the chopped onion, garlic, ginger, and green chili (if using) to the pan. Stir frequently and cook until the onion is translucent.
Stir in the turmeric powder, coriander powder, and ground cumin, cooking for another minute to bloom the spices.
Add the chopped tomato to the pan. Cook until the tomato softens and breaks down, about 5 minutes.
Once the lentils are cooked, gently stir in the spice mixture from the pan into the pot with the lentils.
Add salt and black pepper to taste, and let the dhal simmer for another 5 minutes, allowing the flavors to combine.
Before serving, stir in the fresh cilantro and lemon juice.
Serve hot with steamed rice or whole grain flatbread for a complete meal.
Nutrition Facts
Calories |
436 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.0 g | 4% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4157 mg | 181% | |
| Total Carbohydrate | 84.7 g | 31% | |
| Dietary Fiber | 22.7 g | 81% | |
| Total Sugars | 26.9 g | ||
| Protein | 24.4 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 242 mg | 19% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 1685 mg | 36% | |
*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.
