Low Fat Mixed Dal
Experience the wholesome goodness of **Low Fat Mixed Dal**, a comforting Indian lentil stew bursting with flavor and nutrition. This hearty recipe combines the richness of three protein-packed lentils—**toor dal, moong dal, and masoor dal**—cooked to creamy perfection and infused with aromatic spices like cumin, mustard seeds, and curry leaves. The sautéed blend of onions, tomatoes, garlic, and ginger adds depth, while a splash of lemon juice and fresh coriander brighten every bite. Made with just a teaspoon of oil or cooking spray, this low-fat dish is perfect for those seeking a healthy yet satisfying meal. Ready in under an hour, it's the ideal pairing for steamed rice or roti, making it a perfect choice for a light, nutritious lunch or dinner.
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Recipe Information
Ingredients
- 0.5 cup Toor dal (pigeon pea lentils)
- 0.25 cup Moong dal (split green gram)
- 0.25 cup Masoor dal (red lentils)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 1 teaspoon Ginger, grated
- 2 cloves Garlic, minced
- 1 whole Green chili, slit
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 8 leaves Curry leaves
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh coriander leaves, chopped
- 1 teaspoon Cooking spray or 1 teaspoon oil
Instructions
Rinse the toor dal, moong dal, and masoor dal under cold running water until the water runs clear.
In a pressure cooker or a large pot, combine the rinsed dals with 4 cups of water, turmeric powder, and salt. Pressure cook for 3 whistles or simmer in the pot until the dals are soft and cooked through.
In a separate pan, use a cooking spray or heat 1 teaspoon of oil over medium heat. Add cumin seeds, mustard seeds, and let them splutter for a few seconds.
Add the curry leaves, onions, and sauté until the onions are translucent.
Add the minced garlic, grated ginger, and green chili. Sauté for another minute until fragrant.
Add the chopped tomatoes, coriander powder, and red chili powder to the pan. Cook until the tomatoes turn soft and the oil starts to separate from the masala.
Pour the cooked onion-tomato mixture into the pot of cooked dal. Mix well and simmer for 10 minutes to allow the flavors to combine.
Add lemon juice and chopped fresh coriander leaves, stir to combine, and adjust salt as needed.
Serve hot with steamed rice or chapati for a wholesome, low-fat meal.
Nutrition Facts
Calories |
733 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2436 mg | 106% | |
| Total Carbohydrate | 129.0 g | 47% | |
| Dietary Fiber | 33.3 g | 119% | |
| Total Sugars | 13.4 g | ||
| Protein | 43.2 g | 86% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 312 mg | 24% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 2921 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.
