Low Fat Masoor Daal
Warm, nourishing, and packed with protein, this Low Fat Masoor Daal is a wholesome Indian dish perfect for health-conscious foodies. Made with tender red lentils simmered in a fragrant mix of cumin, turmeric, and coriander, this light yet flavorful recipe eliminates heavy oils by using cooking spray for a low-fat, guilt-free experience. Fresh tomatoes, garlic, and ginger infuse a zesty depth, while a squeeze of lemon and a sprinkling of fresh cilantro add bright, refreshing notes to every bite. Ready in just 40 minutes, this simple daal is a quick and healthy dinner idea that pairs beautifully with rice or flatbread. Perfect for vegetarians, vegans, and anyone seeking a cozy, low-fat meal, this masoor daal is hearty, delicious, and easy on the waistline.
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Recipe Information
Ingredients
- 1 cup red lentils (masoor daal)
- 4 cups water
- 1 medium onion
- 1 medium tomato
- 1 inch piece ginger
- 2 cloves garlic
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1 teaspoon salt
- 2 tablespoons fresh cilantro
- 1 tablespoon lemon juice
- 1 spray cooking spray
Instructions
Rinse the red lentils several times under running water until the water runs clear.
Chop the onion, tomato, ginger, and garlic finely and set aside.
In a deep saucepan, spray a light coating of cooking spray to cover the bottom of the pan.
Add the cumin seeds to the pan and allow them to sizzle for a few seconds until fragrant.
Add the chopped onions and sauté over medium heat until they become translucent, about 4-5 minutes.
Add the ginger and garlic, sauté for another 1-2 minutes until the raw smell disappears.
Add the chopped tomato, turmeric powder, red chili powder, and coriander powder. Cook and stir until the tomatoes break down and the oil starts to separate, about 5 minutes.
Add the rinsed lentils and stir to coat the lentils with the spice mixture.
Pour in the water and add salt. Stir well and bring the mixture to a boil.
Once boiling, reduce the heat to low and cover the saucepan. Let it simmer for 20 minutes, stirring occasionally, until the lentils are tender and the daal reaches the desired consistency.
Adjust seasoning with more salt or water if necessary, to get the right balance and thickness.
Stir in the fresh lemon juice and garnish with chopped cilantro.
Serve hot with your choice of rice or bread.
Nutrition Facts
Calories |
397 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 4% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3588 mg | 156% | |
| Total Carbohydrate | 75.5 g | 27% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 21.6 g | ||
| Protein | 23.2 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 209 mg | 16% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 1448 mg | 31% | |
*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.
