Low Fat Yellow Daal
Discover the comforting flavors of Low Fat Yellow Daal, a nutritious and light Indian dish brimming with wholesome yellow lentils, aromatic spices, and fresh ingredients. Perfect for those seeking a heart-healthy, low-fat option, this recipe combines creamy lentils with a vibrant sautéed blend of onions, tomatoes, garlic, and warming spices like cumin and turmeric. A dash of mustard seeds adds a delightful nutty hint, while fresh cilantro lends an herby finish. Ready in just 45 minutes, this versatile dish can be enjoyed as a hearty soup, or served alongside steamed rice or chapati for a fulfilling meal. Packed with plant-based protein and minimal oil, it's an ideal choice for clean eating and vegetarian-friendly diets.
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Recipe Information
Ingredients
- 1 cup Yellow lentils (moong dal or toor dal)
- 3 cups Water
- 1 medium, finely chopped Onion
- 2 medium, finely chopped Tomatoes
- 2 finely minced Garlic cloves
- 1 inch, finely minced or grated Ginger
- 1 finely chopped (optional) Green chilies
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Ground cumin
- 0.25 teaspoon (optional) Red chili powder
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 0.5 cup Low-sodium vegetable broth (optional)
- 2 tablespoons, chopped Fresh cilantro
- 0.5 teaspoon (adjust to taste) Salt
- 1 teaspoon Oil (such as olive or avocado oil)
Instructions
Rinse the yellow lentils thoroughly under running water until the water runs clear.
In a medium pot, add the rinsed lentils, 3 cups of water, and turmeric powder. Bring to a boil over medium-high heat and then reduce the heat to a simmer. Cover and cook for 20-25 minutes, stirring occasionally, until the lentils are soft and fully cooked. If needed, add more water to achieve your desired consistency.
While the lentils are cooking, heat 1 teaspoon of oil in a small skillet over medium heat. Add the cumin seeds and mustard seeds, and let them sizzle for 15-20 seconds until aromatic.
Add the chopped onions to the skillet and sauté until they become golden brown, about 5-7 minutes.
Add the garlic, ginger, and green chilies (if using) to the onions. Sauté for 1-2 minutes until fragrant.
Stir in the chopped tomatoes, ground cumin, and red chili powder (if using). Cook the mixture for 5-7 minutes, stirring occasionally, until the tomatoes soften and break down into a paste.
Once the lentils are cooked, add the sautéed spice mixture to the pot. Stir everything together and let it simmer for 5 minutes to allow the flavors to meld. If the daal is too thick, stir in the vegetable broth or water to adjust consistency.
Season with salt to taste and garnish with freshly chopped cilantro.
Serve warm with steamed rice, chapati, or as a soup on its own.
Nutrition Facts
Calories |
917 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.6 g | 12% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1331 mg | 58% | |
| Total Carbohydrate | 161.2 g | 59% | |
| Dietary Fiber | 23.3 g | 83% | |
| Total Sugars | 19.3 g | ||
| Protein | 54.5 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 322 mg | 25% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 3626 mg | 77% | |
*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.
