Low Fat Traditional Dhall
Experience the wholesome goodness of 'Low Fat Traditional Dhall,' a classic Indian lentil dish that's both nutritious and packed with bold flavors. Crafted with protein-rich red lentils (masoor dal), this recipe is simmered to perfection with aromatic turmeric, tantalizing garlic, and earthy cumin seeds. Lightly spiced and complemented by fresh coriander and a splash of zesty lemon, it offers a low-fat yet deeply satisfying meal that's ready in just 40 minutes. Ideal for pairing with steamed rice, naan, or as a hearty side to your favorite curries, this dhall is a health-conscious take on a beloved comfort food. Perfect for weeknight dinners or meal prep, this easy-to-make dish is sure to be a staple in your kitchen.
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Recipe Information
Ingredients
- 1 cup Red lentils (masoor dal)
- 4 cups Water
- 0.5 teaspoons Turmeric powder
- 1 teaspoons Salt
- 0.5 teaspoons Vegetable oil (optional, low fat)
- 2 cloves Garlic (finely minced)
- 0.5 teaspoons Cumin seeds
- 0.25 teaspoons Mustard seeds (optional)
- 1 small Onion (finely chopped)
- 1 medium Tomato (finely chopped)
- 1 small Green chili (finely chopped, optional)
- 2 tablespoons Coriander leaves (fresh, chopped)
- 1 tablespoon Lemon juice
Instructions
Rinse the red lentils in cold water until the water runs clear. Drain and set aside.
In a medium-sized pot, combine the rinsed lentils, water, turmeric powder, and salt. Bring to a boil over medium-high heat, then reduce to low heat and simmer for 20-25 minutes. Stir occasionally and skim off any foam that rises to the top. The lentils should become soft and slightly mushy.
While the lentils are cooking, prepare the seasoning. In a small pan, heat the vegetable oil over medium heat. If you prefer to omit oil, use a non-stick pan and dry roast the spices.
Add the cumin seeds and mustard seeds (if using). Allow them to sizzle for 30 seconds until aromatic.
Add the minced garlic and sauté for 30 seconds, being careful not to let it burn.
Add the chopped onion, cooking for 3-4 minutes until it softens and turns golden brown.
Stir in the chopped tomato and cook until it softens, about 3-4 minutes.
If you like extra heat, add the chopped green chili at this stage and sauté briefly.
Pour the prepared seasoning mixture into the cooked lentils and stir to combine. Simmer for an additional 5 minutes on low heat to allow the flavors to meld.
Taste and adjust salt as needed. Turn off the heat and stir in the chopped coriander leaves and lemon juice.
Serve hot with steamed rice, naan, or as a side dish to your favorite curry. Enjoy this delicious and low-fat traditional dish!
Nutrition Facts
Calories |
334 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.1 g | 5% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2408 mg | 105% | |
| Total Carbohydrate | 58.1 g | 21% | |
| Dietary Fiber | 19.6 g | 70% | |
| Total Sugars | 11.4 g | ||
| Protein | 21.1 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 158 mg | 12% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 1292 mg | 27% | |
*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.
