Low Fat Vegetable Dal Curry
Savor the wholesome goodness of this Low Fat Vegetable Dal Curry, a vibrant and hearty one-pot meal that's both nourishing and bursting with flavor. Made with protein-packed red lentils, colorful vegetables like carrots, zucchini, and green beans, and fragrant spices including turmeric, cumin, and coriander, this recipe is a perfect balance of health and taste. Light on fat and heavy on flavor, the addition of fresh ginger, garlic, and a hint of lemon juice elevates the dish, while fresh cilantro brings a fragrant, herbaceous finish. Ideal for a weeknight dinner or meal prep, this easy-to-make curry pairs beautifully with steamed rice, quinoa, or whole-grain roti. Packed with plant-based protein and a medley of nutrients, this vegan and gluten-free dish is sure to become a new favorite for health-conscious food lovers.
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Recipe Information
Ingredients
- 1 cup Red lentils (masoor dal)
- 3 cups Water
- 1 medium Carrot, diced
- 1 medium Zucchini, diced
- 1 cup Green beans, chopped
- 2 medium Tomato, finely chopped
- 1 medium Onion, finely chopped
- 2 cloves Garlic, minced
- 1 teaspoon Fresh ginger, minced
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Curry powder
- 0.75 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
- 1 cup Vegetable stock or low-fat broth
- 1 small Green chili (optional), finely chopped
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear and set aside.
In a large pot, combine the lentils and 3 cups of water. Bring to a boil over medium-high heat.
Reduce the heat to low and skim off any foam that rises to the surface. Cover and simmer for about 15 minutes, stirring occasionally.
While the lentils cook, heat a non-stick skillet over medium heat. Add the chopped onions and dry sauté for 2-3 minutes until softened, adding a tablespoon of water if necessary to prevent sticking.
Add minced garlic and ginger to the skillet, along with ground turmeric, cumin, coriander, and curry powder. Stir for 1 minute until aromatic.
Add the chopped tomatoes to the skillet and cook for 3-4 minutes until they soften and release their juices.
Stir the vegetable stock or low-fat broth into the tomato mixture and bring it to a simmer.
Add the diced carrots, zucchini, green beans, and optional green chili into the skillet. Cook for 10-12 minutes until the vegetables are tender.
Add the vegetable mixture to the pot with the cooked lentils. Stir well to combine and season with salt and black pepper.
Simmer everything together for an additional 5-7 minutes, stirring occasionally.
Turn off the heat and stir in fresh lemon juice and chopped cilantro.
Serve hot with steamed rice, quinoa, or whole-grain roti. Enjoy!
Nutrition Facts
Calories |
473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 5% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3096 mg | 135% | |
| Total Carbohydrate | 92.4 g | 34% | |
| Dietary Fiber | 31.4 g | 112% | |
| Total Sugars | 28.5 g | ||
| Protein | 29.0 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 2869 mg | 61% | |
*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.
