Low Fat Daal Curry
Savor the comforting flavors of this Low Fat Daal Curry, a wholesome and nutritious recipe that's perfect for a healthy weeknight meal. Made with protein-packed red lentils simmered in a fragrant blend of turmeric, cumin, coriander, and red chili powder, this dish is both satisfying and light. Fresh ginger, garlic, and tomato add a burst of freshness, while a touch of lemon juice brightens up the flavors. This recipe stands out for its use of cooking spray instead of oil, making it low-fat and ideal for anyone seeking a heart-healthy option without sacrificing flavor. Ready in just 50 minutes from start to finish and garnished with fresh cilantro, this daal curry pairs beautifully with rice or flatbreads for a complete and fulfilling vegetarian meal.
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Recipe Information
Ingredients
- 1 cup Red lentils
- 3 cups Water
- 1 medium Onion
- 3 Garlic cloves
- 1 tbsp Fresh ginger
- 1 large Tomato
- 1 tsp Turmeric powder
- 1 tsp Cumin powder
- 1 tsp Coriander powder
- 0.5 tsp Red chili powder
- 1 tsp Salt
- 2 cups Vegetable broth
- 1 tbsp Lemon juice
- 2 tbsp Fresh cilantro
- Cooking spray
Instructions
Rinse the red lentils thoroughly in cold water until the water runs clear. Drain and set aside.
Finely chop the onion, garlic, and tomato. Grate the ginger.
Spray a large pot with a light coating of cooking spray and place it over medium heat.
Add the chopped onion to the pot and sauté until they become soft and translucent, about 5 minutes.
Add the garlic and ginger to the pot and sauté for another 2 minutes until fragrant.
Stir in the chopped tomato and cook until the tomato becomes soft, about 3-4 minutes.
Add the turmeric powder, cumin powder, coriander powder, and red chili powder. Stir well and cook for 1-2 minutes to allow the spices to release their aromas.
Add the rinsed lentils and mix well with the spice mixture.
Pour in the water and vegetable broth, and add salt. Stir to combine everything.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 25-30 minutes, or until the lentils are mushy and the daal has thickened to your desired consistency. Stir occasionally.
Remove the pot from heat and add the lemon juice. Stir well.
Chop the fresh cilantro and sprinkle it over the daal curry before serving.
Serve hot with rice or flatbreads of your choice.
Nutrition Facts
Calories |
588 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 9% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5261 mg | 229% | |
| Total Carbohydrate | 108.3 g | 39% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 33.1 g | ||
| Protein | 31.2 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 263 mg | 20% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 2370 mg | 50% | |
*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.
