Low Fat Traditional Indian Daal
Experience the comforting warmth of this Low Fat Traditional Indian Daal, a light yet flavorful twist on a classic dish. Made with protein-rich red lentils (masoor dal) and delicately spiced with turmeric, cumin, and garam masala, this healthy recipe comes together in just 40 minutes. A fragrant tempering of mustard seeds, ginger, garlic, and tomatoes adds a perfectly balanced depth of flavor, while a splash of lemon juice brightens each bite. Perfectly fulfilling as a vegetarian main or a side, this wholesome daal is an excellent choice for those seeking a low-fat, nutritious meal. Serve it hot with steamed rice or whole wheat chapatis, and garnish with fresh cilantro for a burst of freshness. Simple, nourishing, and packed with authentic Indian spices, this daal recipe is sure to become a staple in your kitchen!
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Recipe Information
Ingredients
- 1 cup Red lentils (masoor dal)
- 3 cups Water
- 0.5 teaspoons Turmeric powder
- 0.75 teaspoons Salt
- 0.5 teaspoons Cumin seeds
- 0.5 teaspoons Mustard seeds
- 1 teaspoons Ginger, minced
- 2 cloves Garlic, minced
- 1 Green chili, finely chopped (optional)
- 1 Tomato, finely chopped
- 1 teaspoons Coriander powder
- 0.5 teaspoons Garam masala
- 0.25 teaspoons Chili powder (optional)
- 1 tablespoons Lemon juice
- 2 tablespoons Cilantro (fresh coriander), chopped
- 1 teaspoons Oil (such as sunflower or canola)
Instructions
Rinse the red lentils under cold water until the water runs clear. Set aside.
In a medium saucepan, combine the lentils, 3 cups of water, turmeric powder, and salt. Bring to a boil over medium-high heat, then reduce the heat to low and let it simmer. Skim off any foam that rises to the surface.
Cook the lentils for 20-25 minutes, stirring occasionally, until they are soft and the mixture becomes slightly thickened. Add more water if needed to reach your desired consistency.
In a small non-stick skillet, heat 1 teaspoon of oil over medium heat. Add the cumin seeds and mustard seeds. Once the seeds begin to pop, add the minced ginger, garlic, and chopped green chili (if using). Sauté for 1-2 minutes until fragrant.
Add the chopped tomato, coriander powder, garam masala, and chili powder (if using) to the skillet. Cook for 3-4 minutes, stirring frequently, until the tomatoes soften and the spices are well blended.
Pour the spice mixture into the cooked lentils and stir well to incorporate. Let the daal simmer for another 5 minutes on low heat to allow the flavors to meld.
Turn off the heat and stir in the lemon juice.
Garnish with freshly chopped cilantro and serve hot with steamed rice or whole wheat chapati.
Nutrition Facts
Calories |
341 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.5 g | 10% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1810 mg | 79% | |
| Total Carbohydrate | 53.0 g | 19% | |
| Dietary Fiber | 19.5 g | 70% | |
| Total Sugars | 7.7 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 149 mg | 11% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 1194 mg | 25% | |
*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.
