Heart-Healthy Boiled Toor Dhal

Elevate your wellness journey with this Heart-Healthy Boiled Toor Dhal recipe, a comforting and nutritious delight perfect for any meal. Made with protein-packed toor dhal (split pigeon peas) gently simmered with a hint of turmeric, this dish is infused with a fragrant tempering of cumin seeds, asafoetida, and optional green chili, all sautéed in heart-friendly olive oil. A splash of fresh lemon juice adds a zesty brightness, while a garnish of chopped cilantro lends a fresh, herbal touch. Ready in just 40 minutes, this vegan and gluten-free recipe is low in fat and high in dietary fiber, making it an ideal choice for those embracing a heart-healthy lifestyle. Serve it as a warming soup or pair it with brown rice or whole wheat flatbread for a wholesome, balanced meal that’s as delicious as it is nourishing. Perfect for families and health-conscious foodies alike!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Toor dhal (split pigeon peas)
• 3 cups Water
• 0.25 teaspoon Turmeric powder
• 0.25 teaspoon Salt
• 1 teaspoon Olive oil
• 0.5 teaspoon Cumin seeds
• 0.125 teaspoon Asafoetida (hing)
• 1 tablespoon Fresh lemon juice
• 2 tablespoons Fresh cilantro leaves, chopped
• 1 whole Green chili, slit lengthwise (optional)

Directions

Step 1

Start by rinsing the toor dhal thoroughly under cold water until the water runs clear.

Step 2

In a medium saucepan, add the rinsed dhal and 3 cups of water. Place on medium-high heat.

Step 3

Add turmeric powder to the saucepan and stir well. Bring the mixture to a boil.

Step 4

Once it reaches a boil, reduce the heat to medium-low and cover the saucepan with a lid, leaving a slight opening for steam to escape.

Step 5

Let the dhal simmer for approximately 25 to 30 minutes, or until it's soft and can be mashed easily with a spoon.

Step 6

While the dhal is cooking, in a small skillet, heat the olive oil over low heat.

Step 7

Add the cumin seeds and let them sizzle for about 30 seconds, or until fragrant.

Step 8

Add the asafoetida and, if using, the slit green chili and sauté for another minute.

Step 9

Turn off the heat and set the tempering aside.

Step 10

Once the dhal is cooked, add salt to taste and stir well.

Step 11

Pour the prepared tempering over the boiled dhal and stir to combine.

Step 12

Add fresh lemon juice for a tangy freshness and stir again.

Step 13

Garnish with chopped cilantro before serving.

Step 14

Serve hot as a soup or alongside cooked brown rice or whole wheat flatbread for a balanced meal.

Nutrition Facts

Serving size	(969.3g)

Amount per serving	% Daily Value*
Calories	830.9

Total Fat 17.5g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 657.0mg	0%
Total Carbohydrate 130.0g	0%
Dietary Fiber 30.9g	0%
Total Sugars 1.0g
Protein 44.7g	0%

Vitamin D 0IU	0%
Calcium 214.5mg	0%
Iron 11.6mg	0%
Potassium 2958.9mg	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: 18.4%

Protein: 20.9%

Carbs: 60.7%