Low Fat Red Lentil Dahl
Packed with warm spices and hearty red lentils, this Low Fat Red Lentil Dahl is a comforting and healthy twist on the classic Indian-inspired dish. Bursting with flavor from aromatic garlic, ginger, turmeric, cumin, and fresh cilantro, this nutrient-dense recipe is naturally vegan, high in protein, and incredibly easy to make with just 15 minutes of prep time. Simmered with low-sodium vegetable broth, canned diced tomatoes, and a hint of green chili for a gentle kick, this dish is perfect for those seeking a light yet satisfying meal. Serve it as a standalone dish or pair it with fluffy basmati rice or warm naan for a wholesome, plant-based dinner. Ideal for busy weeknights or meal prep, this red lentil dahl is an excellent choice for anyone looking for a low-fat, delicious, and nourishing option.
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Recipe Information
Ingredients
- 1 cup Red lentils
- 3 cups Water
- 1 medium Onion, finely chopped
- 3 large Garlic cloves, minced
- 1 tablespoon Fresh ginger, grated
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 2 cups Low sodium vegetable broth
- 14.5 ounces Canned diced tomatoes
- 1 medium Green chili, finely chopped
- 1 teaspoon Salt
- 0.25 cup Fresh cilantro, chopped
- 1 tablespoon Fresh lemon juice
- Non-stick cooking spray
Instructions
Rinse the red lentils under cold water until the water runs clear.
In a large pot, spray a light coating of non-stick cooking spray and heat over medium heat.
Add the chopped onion and sauté for 5 minutes until they begin to soften.
Stir in the minced garlic and grated ginger, and cook for another 2 minutes until fragrant.
Add the ground turmeric, cumin, and coriander, stirring well to combine with the onion mixture and cook for 1 minute.
Pour in the low sodium vegetable broth and canned diced tomatoes, then add the rinsed lentils and chopped green chili.
Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 20-25 minutes, or until the lentils are tender and the dahl has thickened to your liking.
Stir occasionally to prevent the lentils from sticking to the bottom of the pot.
Once cooked, season with salt and stir well. Add the fresh lemon juice and mix to infuse the dahl with a zesty finish.
Garnish with freshly chopped cilantro before serving.
Enjoy your Low Fat Red Lentil Dahl served hot as a main dish or alongside basmati rice or naan.
Nutrition Facts
Calories |
546 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.4 g | 20% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 3227 mg | 140% | |
| Total Carbohydrate | 82.6 g | 30% | |
| Dietary Fiber | 28.9 g | 103% | |
| Total Sugars | 24.1 g | ||
| Protein | 27.3 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 339 mg | 26% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 2441 mg | 52% | |
*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.
