Low Fat Rote Linsen-Dal
Delight in the comforting flavors of this Low Fat Rote Linsen-Dal, a healthy twist on a classic Indian-inspired dish. Packed with protein-rich red lentils, aromatic spices like cumin, coriander, and turmeric, and a vibrant blend of fresh tomatoes, onion, garlic, and ginger, this recipe is both nutritious and bursting with flavor. Perfectly spiced and naturally low in fat, it’s cooked to creamy perfection in just 30 minutes, making it a quick, wholesome meal for busy weeknights. The dry-roasted black mustard and cumin seeds add a smoky depth while the fresh cilantro garnish provides a bright, zesty finish. Serve this vegan, hearty dal with warm naan or over steamed rice for a comforting meal that's as satisfying as it is nourishing.
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Recipe Information
Ingredients
- 200 g red lentils
- 750 ml water
- 1 medium onion
- 2 garlic cloves
- 1 inch piece ginger
- 2 medium tomato
- 1 tsp ground cumin
- 1 tsp ground coriander
- 0.5 tsp turmeric powder
- 0.5 tsp chili powder
- 1 tsp salt
- 1 tsp black mustard seeds
- 1 tsp cumin seeds
- 250 ml vegetable broth
- 2 tbsp fresh cilantro
Instructions
Rinse the red lentils under cold water until the water runs clear. Set aside.
Finely chop the onion, mince the garlic, and grate the ginger. Dice the tomatoes.
In a large saucepan, add the red lentils and water. Bring to a boil, then reduce the heat to a simmer. Cook for 15-20 minutes until the lentils are tender.
While the lentils are cooking, heat a non-stick pan over medium heat. Add the mustard seeds and cumin seeds. Dry roast them until they start to pop, being careful not to burn them.
Add the chopped onion to the spices and cook, stirring frequently, until translucent.
Stir in the garlic, ginger, ground cumin, ground coriander, turmeric powder, and chili powder. Cook for another 2 minutes until the spices are fragrant.
Add the diced tomatoes and salt into the pan. Cook for 5 minutes until the tomatoes break down.
Pour the cooked lentils and vegetable broth into the pan with the tomato and spice mixture. Stir well to combine.
Simmer for another 10 minutes until the dal thickens and flavors meld together.
Garnish with freshly chopped cilantro and serve hot.
Nutrition Facts
Calories |
558 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5372 mg | 234% | |
| Total Carbohydrate | 103.4 g | 38% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 35.1 g | ||
| Protein | 29.6 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 271 mg | 21% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 2125 mg | 45% | |
*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.
