Heart-Healthy Indian Masoor Dal (Red Lentil Curry)

Savor the comforting warmth of Heart-Healthy Indian Masoor Dal (Red Lentil Curry), a wholesome plant-based dish packed with flavor and nutrition. This traditional Indian recipe features protein-rich red lentils simmered to creamy perfection, then infused with a fragrant blend of cumin, turmeric, and coriander for an authentic taste experience. Fresh tomatoes, onions, garlic, and ginger add a vibrant depth, while a garnish of cilantro and a squeeze of lemon bring a refreshing finish. Ready in just 40 minutes, this easy and nutrient-dense curry is low in fat, high in fiber, and perfect for heart-conscious eaters. Pair it with whole-grain rice or warm whole-wheat chapatis for a balanced, satisfying meal that’s as good for your body as it is for your soul.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 3 cups Water
• 1 tablespoon Olive oil
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 1 teaspoon Ginger, minced
• 1 medium Tomato, chopped
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Salt
• 2 tablespoons Fresh cilantro, chopped
• 1 whole Lemon, cut into wedges

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear to remove any excess starch and debris. Drain well.

Step 2

In a medium pot, combine the red lentils with 3 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for about 15-20 minutes or until the lentils are soft and cooked through, stirring occasionally.

Step 3

While the lentils are cooking, heat the olive oil in a separate pan over medium heat. Add the cumin seeds and sauté for about 30 seconds until they become fragrant.

Step 4

Add the chopped onions to the pan and cook until they turn translucent, about 4-5 minutes, stirring occasionally.

Step 5

Stir in the minced garlic and ginger, and cook for another minute until the raw aroma disappears.

Step 6

Add the chopped tomato to the pan along with turmeric powder, coriander powder, and red chili powder. Cook until the tomato is soft and the spices are aromatic, about 3-4 minutes.

Step 7

Once the lentils are cooked, add the spice mixture from the pan into the pot with the lentils. Stir everything well to combine and let it simmer for an additional 5 minutes.

Step 8

Stir in the salt, adjusting according to your taste. If the dal is too thick, add a bit more water to reach your desired consistency.

Step 9

Garnish the dal with freshly chopped cilantro and serve with lemon wedges on the side.

Step 10

Enjoy your heart-healthy masoor dal with your choice of whole-grain rice or warm whole-wheat chapatis.

Nutrition Facts

Serving size	(1193.6g)

Amount per serving	% Daily Value*
Calories	465.4

Total Fat 16.5g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1228.0mg	0%
Total Carbohydrate 63.0g	0%
Dietary Fiber 21.6g	0%
Total Sugars 12.0g
Protein 22.0g	0%

Vitamin D 0IU	0%
Calcium 181.2mg	0%
Iron 11.6mg	0%
Potassium 1391.7mg	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: 30.4%

Protein: 18.0%

Carbs: 51.6%