Heart-Healthy Arhar Ki Dal (Toor Dal)

Experience comfort and wellness in a bowl with this Heart-Healthy Arhar Ki Dal (Toor Dal), a nourishing twist on an Indian classic. Made with protein-packed toor dal and a fragrant blend of spices like cumin, mustard seeds, and turmeric, this recipe shines with its wholesome ingredients and light preparation. It swaps traditional ghee for heart-friendly olive oil, ensuring a lighter, health-conscious dish without compromising on bold, authentic flavors. Simmered to perfection and finished with a squeeze of lemon juice and fresh coriander, this dal is as vibrant as it is satisfying. Perfect alongside fluffy brown rice or warm roti, it’s a low-fat, fiber-rich meal that strikes the ideal balance between taste and nutrition. Whether you’re looking to embrace healthy eating or simply enjoy a comforting Indian staple, this one-pot wonder is a must-try!

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Toor Dal (Arhar Dal)
• 3 cups Water
• 0.5 teaspoon Turmeric Powder
• 1 teaspoon Salt
• 1 teaspoon Olive Oil
• 0.5 teaspoon Cumin Seeds
• 0.5 teaspoon Mustard Seeds
• 1 Onion, small (finely chopped)
• 1 Tomato, medium (finely chopped)
• 1 teaspoon Ginger-Garlic Paste
• 1 Green Chili (slit)
• 0.5 teaspoon Red Chili Powder
• 0.5 teaspoon Garam Masala
• 1 teaspoon Coriander Powder
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh Coriander Leaves (chopped)

Directions

Step 1

Rinse the toor dal thoroughly under running water until the water runs clear. Soak the dal in water for about 15 minutes.

Step 2

In a pressure cooker, add the soaked dal, 3 cups of water, turmeric powder, and salt. Close the lid and cook on medium heat for 2-3 whistles or until the dal is tender and mushy.

Step 3

Once the pressure releases, open the lid and mash the dal slightly with a spoon. Set aside.

Step 4

In a separate pan, heat 1 teaspoon of olive oil over medium heat. Add cumin seeds and mustard seeds, allowing them to splutter.

Step 5

Add the finely chopped onion to the pan and sauté until it becomes translucent, about 2-3 minutes.

Step 6

Stir in the ginger-garlic paste and slit green chili, and sauté for 1 minute until the raw smell disappears.

Step 7

Add the chopped tomato and cook until it becomes soft and pulpy, stirring occasionally.

Step 8

Mix in red chili powder, garam masala, and coriander powder. Cook the mixture for another 1-2 minutes.

Step 9

Pour the cooked dal into the pan, mix well, and let it simmer for 5 minutes. Adjust consistency by adding water if needed.

Step 10

Turn off the heat and stir in the lemon juice.

Step 11

Garnish with fresh coriander leaves and serve hot with brown rice or roti.

Nutrition Facts

Serving size	(972.0g)

Amount per serving	% Daily Value*
Calories	854.7

Total Fat 18.7g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2423.1mg	0%
Total Carbohydrate 133.1g	0%
Dietary Fiber 32.5g	0%
Total Sugars 0.8g
Protein 45.6g	0%

Vitamin D 0IU	0%
Calcium 207.2mg	0%
Iron 10.3mg	0%
Potassium 2969.8mg	0%

*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.

Source of Calories

Fat: 19.1%

Protein: 20.7%

Carbs: 60.3%