Heart-Healthy Classic Indian Dhal

Warm, comforting, and packed with nourishing goodness, this Heart-Healthy Classic Indian Dhal is a delicious way to enjoy traditional Indian flavors while prioritizing wellness. Made with protein-rich red lentils, this recipe is seasoned with aromatic spices like cumin, mustard seeds, turmeric, and garam masala, creating a dish that bursts with vibrant, earthy flavors. The addition of freshly sautéed onions, tangy tomatoes, and a touch of lemon juice enhances the dhal’s rich, velvety texture and tangy complexity. With olive oil replacing traditional ghee, this heart-healthy version remains light yet satisfying, perfect for a wholesome lunch or dinner. Garnished with fresh coriander and served over brown rice or alongside whole wheat roti, it’s a naturally gluten-free, plant-based meal that’s simple, flavorful, and ready in just 45 minutes. Explore this healthy Indian dhal recipe and savor the taste of authenticity with a nutritious twist.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 250 grams Red lentils (masoor dal)
• 1 teaspoon Turmeric powder
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 medium Onion, finely chopped
• 1 large Tomato, chopped
• 3 Garlic cloves, minced
• 1 teaspoon Ginger, grated
• 1 Green chili, slit lengthwise
• 0.5 teaspoon Garam masala powder
• 1 teaspoon Salt
• 2 tablespoons Fresh coriander leaves, chopped
• 1 liter Water
• 0.5 Lemon, juiced

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear. This helps in removing excess starch and any potential impurities.

Step 2

In a large pot, add the rinsed lentils and 1 liter of water. Bring to a boil over medium-high heat.

Step 3

Add 1 teaspoon of turmeric powder to the boiling lentils, reduce the heat to a simmer, and cook for 15-20 minutes until the lentils are soft and tender, stirring occasionally.

Step 4

While the lentils are cooking, heat 1 tablespoon of olive oil in a skillet over medium heat.

Step 5

Once the oil is hot, add 1 teaspoon of cumin seeds and 0.5 teaspoon of mustard seeds. Let them sizzle for a few seconds until they start to pop.

Step 6

Add the finely chopped onion to the skillet and sauté until it becomes translucent, about 5 minutes.

Step 7

Stir in the minced garlic, grated ginger, and slit green chili, and sauté for another 2 minutes until fragrant.

Step 8

Add the chopped tomato to the skillet and cook until it becomes soft, about 4 minutes.

Step 9

Once the lentils are tender, combine the onion and tomato mixture with the cooked lentils in the pot.

Step 10

Stir in 0.5 teaspoon of garam masala powder and 1 teaspoon of salt. Mix well to combine all the flavors.

Step 11

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

Step 12

Turn off the heat and add the juice of half a lemon to the dhal. Mix well.

Step 13

Garnish with freshly chopped coriander leaves and serve warm. Pair it with brown rice or whole wheat roti for a complete meal.

Nutrition Facts

Serving size	(1668.1g)

Amount per serving	% Daily Value*
Calories	563.9

Total Fat 17.3g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2427.1mg	0%
Total Carbohydrate 81.5g	0%
Dietary Fiber 27.4g	0%
Total Sugars 17.4g
Protein 28.3g	0%

Vitamin D 0IU	0%
Calcium 235.2mg	0%
Iron 13.6mg	0%
Potassium 1887.6mg	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: 26.2%

Protein: 19.0%

Carbs: 54.8%