Low Fat Dal Fry
Elevate your weekday dinners with this flavorful and guilt-free Low Fat Dal Fry, a lighter take on the classic Indian comfort food. Made with protein-rich toor dal (split pigeon peas) and a medley of aromatic spices like cumin, mustard seeds, and garam masala, this dish is simmered to perfection for a wholesome, satisfying meal. Fresh ginger, garlic, and green chilies add depth and zest, while ripe tomatoes create a rich, tangy base. The recipe uses minimal oil, making it a heart-healthy option. Garnished with vibrant cilantro and a splash of lemon juice, this dal fry pairs beautifully with steamed rice or flatbread. Ready in just 45 minutes, it’s a nutritious, easy-to-make dish perfect for any occasion. Keywords: low-fat recipes, dal fry, healthy Indian food, high-protein vegetarian meals, quick dinner ideas.
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 3 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 tablespoon Vegetable oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 1 medium Onion, finely chopped
- 3 Garlic cloves, finely minced
- 1 teaspoon Ginger, grated
- 2 Green chilies, finely chopped
- 2 medium Tomatoes, chopped
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 2 tablespoons Cilantro leaves, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the toor dal thoroughly under cold water until the water runs clear.
In a medium saucepan, combine the rinsed toor dal, 3 cups of water, turmeric powder, and salt. Bring to a boil.
Once boiling, reduce the heat to low, cover, and simmer for about 20 minutes, or until the dal is soft and cooked through. Stir occasionally to prevent sticking.
In a separate pan, heat the vegetable oil over medium heat. Add the cumin seeds and mustard seeds, allowing them to sizzle and pop, approximately 30 seconds.
Add the chopped onion to the pan and sauté until it turns golden brown.
Stir in the minced garlic, grated ginger, and chopped green chilies, cooking for 1-2 minutes until fragrant.
Add the chopped tomatoes to the pan and cook until they soften and the oil starts to separate from the mixture, about 3-4 minutes.
Stir in the red chili powder and garam masala, combining well with the tomato mixture.
Pour the cooked dal into the pan with the tomato mixture, stirring well to combine. Simmer for another 5 minutes to let the flavors meld together.
Adjust the seasoning with additional salt if needed.
Remove from heat and garnish with chopped cilantro and lemon juice before serving.
Serve hot with steamed rice or flatbread for a complete meal.
Nutrition Facts
Calories |
972 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2454 mg | 107% | |
| Total Carbohydrate | 162.3 g | 59% | |
| Dietary Fiber | 39.9 g | 142% | |
| Total Sugars | 21.2 g | ||
| Protein | 51.1 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 288 mg | 22% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 4026 mg | 86% | |
*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.
