Low Fat Cooked Mix Daal
Savor the comforting goodness of homemade **Low Fat Cooked Mix Daal**, a wholesome and nutritious dish perfect for health-conscious diners. This recipe combines three protein-packed lentils—pigeon peas (toor dal), split green gram (moong dal), and split chickpeas (chana dal)—to create a creamy, flavorful base rich in nutrients. Enhanced with aromatic spices like cumin, mustard seeds, and asafoetida, along with vibrant curry leaves, tomatoes, and a hint of lemon juice for tang, this daal is both light and satisfying. With minimal oil use and fresh herbs like cilantro, it’s ideal for those seeking a low-fat yet flavorful dinner option. Ready in just 45 minutes and easily paired with steamed rice or whole wheat roti, this hearty vegetarian dish is perfect for busy weeknights or as part of a balanced meal plan. Keywords: low fat daal recipe, mixed lentils curry, healthy vegetarian recipes.
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Recipe Information
Ingredients
- 0.5 cup Toor dal (pigeon peas)
- 0.5 cup Moong dal (split green gram)
- 0.25 cup Chana dal (split chickpeas)
- 4 cups Water
- 1 teaspoon Salt
- 0.5 teaspoon Turmeric powder
- 1 medium Tomato, chopped
- 1 small Onion, finely chopped
- 2 units Green chilies, slit
- 0.5 teaspoon Ginger, grated
- 2 cloves Garlic, minced
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Mustard seeds
- 0.25 teaspoon Asafoetida (hing)
- 10 leaves Curry leaves
- 2 tablespoons Cilantro, chopped
- 1 tablespoon Lemon juice
- 1 teaspoon Cooking spray or oil
Instructions
Rinse the toor dal, moong dal, and chana dal in cold water until the water runs clear. Drain and set aside.
In a large pot, add the rinsed dals, water, turmeric powder, and salt. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and let it simmer for about 20 minutes or until the dals become soft and mushy.
Meanwhile, in a small pan, lightly coat with cooking spray or use a teaspoon of oil and heat over medium heat.
Add cumin seeds and mustard seeds. Once they begin to sizzle, add asafoetida, curry leaves, chopped onion, and green chilies. Sauté until the onions become translucent.
Add garlic and ginger, continue to sauté for another 1-2 minutes, until fragrant.
Add the chopped tomato to the pan, cook until the tomatoes soften and blend into the mixture.
Once the dals are cooked and soft, pour the onion-tomato mixture into the pot of dals. Stir well to combine.
Simmer the daal for another 5-10 minutes, allowing the flavors to meld together. Adjust the seasoning with additional salt if needed.
Turn off the heat and stir in the chopped cilantro and lemon juice.
Serve hot with steamed rice or whole wheat roti for a complete meal.
Nutrition Facts
Calories |
976 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2448 mg | 106% | |
| Total Carbohydrate | 176.3 g | 64% | |
| Dietary Fiber | 44.2 g | 158% | |
| Total Sugars | 20.0 g | ||
| Protein | 59.1 g | 118% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 360 mg | 28% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 3703 mg | 79% | |
*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.
