Heart-Healthy Classic Indian Dhaal

Dive into the comforting warmth of our *Heart-Healthy Classic Indian Dhaal*, a wholesome and nourishing dish that’s as flavorful as it is nutritious. Made with protein-packed moong dal (split yellow lentils) and spiced with a fragrant medley of turmeric, cumin, and coriander, this dhal embodies the essence of Indian comfort food while prioritizing your heart health. The use of olive oil, fresh garlic, ginger, and vibrant cilantro adds depth and freshness, while a zing of lemon juice ties it all together. Ready in under an hour, this one-pot wonder is perfect for a hearty weeknight dinner. Pair it with fluffy brown rice or whole-wheat roti for a plant-based, fiber-rich meal that’s both satisfying and good for you. Perfect for lovers of healthy Indian recipes, vegetarian delights, or anyone looking to add a heart-friendly twist to a classic favorite!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 200 grams Moong dal (split yellow lentils)
• 1000 milliliters Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 medium Onion, finely chopped
• 3 Garlic cloves, minced
• 1 teaspoon Ginger, grated
• 1 medium Tomato, finely chopped
• 1 Green chili, finely chopped
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 0.5 teaspoon Ground black pepper
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the moong dal thoroughly under cold running water until the water runs clear. Drain and set aside.

Step 2

In a large pot, bring 1000 milliliters of water to a boil. Add the rinsed moong dal, turmeric powder, and salt. Stir well.

Step 3

Reduce the heat to medium-low, cover the pot, and let the dal simmer for about 25-30 minutes or until it becomes soft and mushy.

Step 4

In a separate pan, heat olive oil over medium heat. Add cumin seeds and mustard seeds, and let them sizzle for about 30 seconds.

Step 5

Add the finely chopped onion to the pan. Sauté for 4-5 minutes until the onions turn golden brown.

Step 6

Stir in the minced garlic and grated ginger, and sauté for another 1-2 minutes until the raw aroma disappears.

Step 7

Add the chopped tomato and green chili to the pan. Cook for 3-4 minutes until the tomatoes become soft.

Step 8

Sprinkle ground coriander, ground cumin, and ground black pepper into the mixture. Mix well and cook for 2 minutes until the spices blend nicely.

Step 9

Pour the cooked spice mixture into the simmering dal. Stir well to combine all the ingredients.

Step 10

Let the dhal simmer for an additional 5 minutes to meld the flavors together.

Step 11

Garnish the dhal with freshly chopped cilantro and a tablespoon of lemon juice before serving.

Step 12

Serve hot with brown rice or whole-wheat roti for a complete heart-healthy meal.

Nutrition Facts

Serving size	(1516.1g)

Amount per serving	% Daily Value*
Calories	950.0

Total Fat 19.0g	0%
Saturated Fat 3.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2445.7mg	0%
Total Carbohydrate 145.9g	0%
Dietary Fiber 22.5g	0%
Total Sugars 9.1g
Protein 54.1g	0%

Vitamin D 0IU	0%
Calcium 342.6mg	0%
Iron 19.6mg	0%
Potassium 3197.0mg	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: 17.6%

Protein: 22.3%

Carbs: 60.1%