Low Fat Lentil Daal
Indulge in the comforting warmth of Low Fat Lentil Daal—a nutritious and flavorful dish that’s perfect for a wholesome meal. This Indian-inspired recipe features tender red lentils simmered in a fragrant blend of turmeric, cumin, coriander, and garam masala, with a lively infusion of garlic, ginger, and fresh tomatoes. Toasted cumin and mustard seeds add depth, while a garnish of fresh cilantro and a squeeze of lime brighten every bite. Cooked without heavy oils, this daal is a heart-healthy choice that doesn’t compromise on taste. Quick to prepare in under an hour, it’s ideal for weeknight dinners or as a beloved companion to rice or flatbreads. A deliciously low-fat, high-protein recipe that’s sure to be a staple in your kitchen!
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Recipe Information
Ingredients
- 1 cup red lentils
- 4 cups water
- 1 medium, finely chopped onion
- 1 large, chopped tomato
- 3 cloves, minced garlic
- 1 tablespoon, grated ginger
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- 1 teaspoon cumin seeds
- 1 teaspoon black mustard seeds
- 1 as needed low-fat cooking spray
- 1 teaspoon or to taste salt
- 2 tablespoons, chopped fresh cilantro
- 1 cut into wedges lime
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Drain and set aside.
In a large pot, add the 4 cups of water and bring it to a boil. Add the washed lentils and reduce the heat to medium. Simmer for about 15-20 minutes or until the lentils are tender and start to break down. Stir occasionally and skim any foam from the surface.
In a non-stick skillet, lightly coat with low-fat cooking spray and place over medium heat. Add the cumin seeds and mustard seeds and toast for about 30 seconds or until they begin to pop.
Add the chopped onion to the skillet and sauté for about 5 minutes until the onion is soft and translucent.
Stir in the garlic and ginger, and cook for an additional 1 minute until fragrant.
Add the chopped tomato, turmeric, ground cumin, and ground coriander to the skillet. Cook for 3-4 minutes until the tomatoes are softened.
Pour the spice and onion mixture into the pot with the cooked lentils. Stir well to combine.
Add the salt and garam masala, and let the daal simmer for another 5-10 minutes. Adjust seasoning according to taste.
Garnish with chopped cilantro and serve hot with lime wedges on the side.
Nutrition Facts
Calories |
440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.5 g | 6% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4156 mg | 181% | |
| Total Carbohydrate | 82.6 g | 30% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 26.3 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 266 mg | 20% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 1610 mg | 34% | |
*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.
