Heart-Healthy Traditional Indian Daal

Wholesome, flavorful, and nourishing, our Heart-Healthy Traditional Indian Daal is the perfect balance of comfort and nutrition. This classic recipe features protein-packed toor dal (split pigeon peas) simmered to creamy perfection with turmeric and a touch of salt, then elevated with a fragrant tempering of olive oil, cumin seeds, garlic, ginger, and tomatoes. A splash of lemon juice and a sprinkle of fresh cilantro lend a bright, zesty finish, while heart-friendly ingredients like olive oil bring a modern twist to this time-honored dish. Ready in just 40 minutes, this easy-to-make daal is a richly spiced, fiber-filled delight that pairs beautifully with brown rice or whole-grain roti for a satisfying, health-conscious meal. Whether you're exploring Indian cuisine or looking for a healthy plant-based recipe, this daal is sure to warm your heart and palate.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 3 cups Water
• 0.5 teaspoon Turmeric powder
• 0.75 teaspoon Salt
• 1 teaspoon Olive oil (or avocado oil, for heart health)
• 0.5 teaspoon Cumin seeds
• 3 cloves Garlic, finely chopped
• 0.5 teaspoon Ginger, finely grated
• 1 small Green chili, finely chopped (optional)
• 1 medium Tomato, finely chopped
• 0.5 teaspoon Ground coriander
• 0.5 teaspoon Ground cumin
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the toor dal thoroughly under cold water until the water runs clear.

Step 2

In a medium pot, combine the rinsed dal, water, turmeric powder, and salt. Bring to a boil over medium-high heat.

Step 3

Reduce the heat to low, cover, and simmer for 20-25 minutes until the dal is soft and fully cooked. Stir occasionally to prevent sticking or boiling over.

Step 4

While the dal cooks, prepare the tempering (tadka): Heat olive oil in a small pan over medium heat.

Step 5

Add cumin seeds to the hot oil and let them sizzle for a few seconds until aromatic.

Step 6

Stir in the chopped garlic, grated ginger, and optional green chili. Sauté for 30 seconds to 1 minute, being careful not to burn the garlic.

Step 7

Add the chopped tomato to the pan, along with ground coriander and ground cumin. Cook for 3-4 minutes until the tomatoes soften and form a thick paste.

Step 8

Once the dal is cooked, add the prepared tempering to the pot. Stir well to combine.

Step 9

Simmer the dal for an additional 5 minutes to blend the flavors.

Step 10

Turn off the heat and stir in the freshly chopped cilantro and lemon juice.

Step 11

Serve the daal warm with brown rice or whole-grain roti for a heart-healthy meal.

Nutrition Facts

Serving size	(1093.1g)

Amount per serving	% Daily Value*
Calories	785.7

Total Fat 8.7g	0%
Saturated Fat 1.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1837.6mg	0%
Total Carbohydrate 138.7g	0%
Dietary Fiber 33.1g	0%
Total Sugars 8.9g
Protein 46.7g	0%

Vitamin D 0IU	0%
Calcium 222.6mg	0%
Iron 11.2mg	0%
Potassium 3253.6mg	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: 9.5%

Protein: 22.8%

Carbs: 67.7%