Low Fat Indian Dal
Indulge in the comforting flavors of traditional Indian cuisine with a healthier twist in this Low Fat Indian Dal recipe. Crafted with hearty yellow split peas (tur dal), aromatic spices like cumin, coriander, and turmeric, and a splash of zesty lemon juice for brightness, this dish delivers bold flavors while keeping calories in check. Featuring sautéed onions, tomatoes, and sizzling curry leaves cooked with minimal oil, this dal is a guilt-free delight perfect for vegetarians, vegans, and anyone seeking a nutrient-packed meal. Easy to prepare in under 40 minutes, this protein-rich, fiber-filled recipe pairs beautifully with steamed rice or warm whole wheat roti for a wholesome, satisfying meal. Perfect for weeknight dinners or meal planning, this dal boasts the irresistible authenticity of Indian home-cooking while meeting low-fat diet goals.
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Recipe Information
Ingredients
- 1 cup Yellow split peas (tur dal)
- 3 cups Water
- 1 medium Onion
- 1 large Tomato
- 1 inch piece Fresh ginger
- 2 cloves Garlic
- 1 medium Green chili
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Ground coriander
- 0.25 teaspoon Red chili powder
- 1 teaspoon Salt
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 10 leaves Curry leaves
- 2 tablespoons Fresh cilantro
- 1 tablespoon Lemon juice
- 2 sprays Cooking spray (for low-fat cooking)
Instructions
Rinse the yellow split peas thoroughly under cold water. Set aside.
Finely chop the onion and tomato. Grate or mince the ginger and garlic. Slice the green chili.
In a large saucepan, add the rinsed yellow split peas and 3 cups of water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to medium-low, and add turmeric powder, ground cumin, ground coriander, red chili powder, and salt. Stir well, cover, and let it simmer for about 20 minutes or until the peas are tender.
While the dal is cooking, heat a non-stick pan over medium heat and apply two sprays of cooking spray.
Add mustard seeds and cumin seeds to the pan. Once they start to splutter, add curry leaves, chopped onion, ginger, garlic, and green chili. Sauté for 3-4 minutes until the onions are translucent.
Add the chopped tomato to the pan and cook for another 5 minutes until the tomato softens.
Once the dal is cooked, add the onion-tomato mixture to the saucepan. Stir well and let it simmer for an additional 5 minutes to combine the flavors.
Remove the dal from heat and stir in fresh lemon juice.
Garnish with fresh cilantro before serving. Serve hot with steamed rice or whole wheat roti.
Nutrition Facts
Calories |
889 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.2 g | 7% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4170 mg | 181% | |
| Total Carbohydrate | 162.8 g | 59% | |
| Dietary Fiber | 36.8 g | 131% | |
| Total Sugars | 29.5 g | ||
| Protein | 58.0 g | 116% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 294 mg | 23% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 2906 mg | 62% | |
*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.
