Low Fat Dal Chawal
Dive into the comforting and wholesome world of South Asian cuisine with this Low Fat Dal Chawal recipe, a guilt-free twist on a classic dish. Featuring protein-rich toor dal (yellow pigeon peas) paired with fiber-packed brown rice, this recipe is the perfect blend of health and tradition. Optimized for a low-fat diet, it replaces oil with water sautéing, preserving all the authentic flavors while reducing calories. Infused with aromatic spices like turmeric, cumin, and red chili powder, and finished with a vibrant touch of lemon juice and coriander, this meal is hearty, flavorful, and satisfying. Easy to prepare in under 50 minutes, it caters to busy weeknights without compromising on taste or nutrition. Perfect for those seeking a healthy yet delicious vegetarian option!
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Recipe Information
Ingredients
- 1 cup Toor Dal (Yellow Pigeon Peas)
- 3 cups Water
- 1 cup Brown Rice
- 1 medium, finely chopped Onion
- 1 medium, chopped Tomato
- 1 inch, finely grated Ginger
- 2 cloves, minced Garlic
- 0.5 teaspoon Turmeric Powder
- 1 teaspoon Cumin Seeds
- 0.25 teaspoon Red Chili Powder
- 1 teaspoon Salt
- 1 tablespoon Lemon Juice
- 2 tablespoons, chopped Fresh Coriander Leaves
- 1 optional, slit Green Chili
Instructions
Rinse the toor dal several times under running water until the water runs clear. Soak the dal for 15 minutes in a bowl.
While the dal is soaking, rinse the brown rice under running water in a separate bowl. Drain and set aside.
In a medium-sized pot, combine the brown rice with 2 cups of water and a pinch of salt. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 25-30 minutes until the rice is tender and all the water is absorbed.
Drain the soaked dal and place it into a pressure cooker along with 2 cups of water, turmeric powder, and salt. Secure the lid and cook for 3 whistles over medium heat. Once done, allow the pressure to release naturally.
Meanwhile, in a non-stick pan or deep skillet, heat a splash of water (instead of oil for low fat) over medium heat. Add cumin seeds and allow them to sizzle.
Add the chopped onion, grated ginger, and minced garlic to the pan. Cook while stirring for about 2-3 minutes until the onions become translucent.
Stir in the chopped tomato, red chili powder, and green chili (if using). Cook for another 2 minutes until the tomatoes soften.
Add the cooked dal to the pan, stir to combine, and let it simmer for 5 minutes to meld the flavors. Adjust salt to taste.
Turn off the heat and add lemon juice for a zesty touch.
Garnish with fresh coriander leaves and serve the hot dal with the cooked brown rice.
Nutrition Facts
Calories |
1069 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.4 g | 8% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3615 mg | 157% | |
| Total Carbohydrate | 207.5 g | 75% | |
| Dietary Fiber | 38.7 g | 138% | |
| Total Sugars | 24.2 g | ||
| Protein | 54.3 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 278 mg | 21% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 3586 mg | 76% | |
*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.
