Low Fat Cooked Sabut Masoor Daal
Savor the comforting goodness of **Low Fat Cooked Sabut Masoor Daal**, a wholesome and heart-healthy Indian dish that's as nutritious as it is flavorful. Made with protein-rich whole masoor dal (brown lentils), this low-fat recipe is gently simmered with aromatic spices like cumin, turmeric, and garam masala, creating a hearty, spiced lentil curry perfect for family meals. A delightful blend of onions, tomatoes, and a touch of ginger-garlic paste infuses the dish with vibrant flavors, while a squeeze of fresh lemon juice adds a zesty finish. Light on oil and packed with essential nutrients, this daal is the perfect companion to steaming rice or warm whole wheat chapati. Quick and easy to prepare in just 45 minutes, it’s an ideal choice for a satisfying vegetarian meal that doesn’t compromise on taste or health. Whether you're looking for a comforting dinner or a protein-packed option, this recipe ticks all the boxes!
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Recipe Information
Ingredients
- 1 cup Whole masoor dal (brown lentils)
- 3 cups Water
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 1 teaspoon Ginger-garlic paste
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 2 tablespoons Cilantro (coriander leaves), chopped
- 1 tablespoon Lemon juice
- 1 optional Cooking spray or a few drops of oil
Instructions
Rinse the whole masoor dal under running water until the water runs clear. Drain and set aside.
In a large pot or pressure cooker, spray a little cooking spray or add a few drops of oil over medium heat.
Add cumin seeds and allow them to splutter for a few seconds.
Stir in the chopped onions and sauté until they become translucent, about 3-4 minutes.
Add the ginger-garlic paste and cook for another minute, stirring continuously to prevent sticking.
Mix in the chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes become soft and mushy, about 5 minutes.
Add the drained masoor dal to the pot, stirring to coat the lentils with the spices.
Pour in 3 cups of water and bring to a boil. If using a pressure cooker, close the lid and cook for about 15 minutes, or until the dal is soft. If using an open pot, cover and simmer for 25-30 minutes, or until the dal is cooked, adding more water if necessary.
Once the dal is cooked, stir in the garam masala and let it simmer for another 2-3 minutes.
Turn off the heat and add lemon juice. Adjust seasoning as needed.
Garnish with chopped cilantro before serving.
Serve hot with steamed rice or whole wheat chapati.
Nutrition Facts
Calories |
330 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.2 g | 3% | |
| Saturated Fat | 0.3 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2413 mg | 105% | |
| Total Carbohydrate | 61.0 g | 22% | |
| Dietary Fiber | 20.7 g | 74% | |
| Total Sugars | 12.1 g | ||
| Protein | 21.3 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 150 mg | 12% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 1330 mg | 28% | |
*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.
