Low Fat Arhar Ki Dal (Toor Dal)

Elevate your everyday meal with this delicious and healthy Low Fat Arhar Ki Dal (Toor Dal), a light yet flavorful take on the classic Indian comfort dish. Packed with the goodness of protein-rich toor dal and a medley of aromatic herbs and spices, this version skips the oil and relies on a water-based sautéing technique for a guilt-free indulgence. Infused with cumin, mustard seeds, curry leaves, and a touch of asafoetida (hing), this dal offers a symphony of earthy and tangy flavors complemented by the natural sweetness of tomatoes and the warmth of ginger and garlic. Perfectly seasoned with turmeric, red chili powder, and coriander, this dal is simmered to creamy perfection and garnished with fresh coriander for a vibrant finish. Serve it hot with steamed rice or soft chapati for a wholesome, satisfying meal that's easy to prepare in just 40 minutes. Whether you're looking for a nutritious dinner or a comforting vegetarian dish, this low-fat arhar dal recipe is a must-try!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 200 grams Arhar Dal (Toor Dal)
• 1 liter Water
• 0.5 teaspoons Turmeric Powder
• 1 teaspoons Salt
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 1 inch Ginger, grated
• 2 cloves Garlic, minced
• 1 large Green Chilies, slit
• 1 teaspoons Cumin Seeds
• 0.5 teaspoons Mustard Seeds
• 0.25 teaspoons Asafoetida (Hing)
• 1 teaspoons Coriander Powder
• 0.5 teaspoons Red Chili Powder
• 8 leaves Curry Leaves
• 2 tablespoons Fresh Coriander Leaves, chopped

Directions

Step 1

Rinse the arhar dal under cold water until the water runs clear.

Step 2

In a pressure cooker, combine the rinsed dal, 700 ml water, turmeric powder, and salt. Pressure cook for 3-4 whistles or until the dal is soft and mushy. Release the pressure and set the cooked dal aside.

Step 3

In a large non-stick pan or deep skillet, heat 300 ml water over medium heat. Add cumin seeds and mustard seeds and let them sizzle for about 30 seconds.

Step 4

Add asafoetida, chopped onions, grated ginger, and minced garlic. Sauté until the onions become translucent.

Step 5

Stir in the chopped tomatoes and green chili; cook until the tomatoes are soft, about 5 minutes.

Step 6

Mix in coriander powder and red chili powder. Sauté for an additional 2 minutes, adding a splash of water if necessary to prevent sticking.

Step 7

Add the cooked dal to the pan, along with curry leaves. Mix well and bring to a simmer.

Step 8

Adjust the consistency of the dal by adding more water if necessary, and check seasoning, adding more salt if needed.

Step 9

Simmer the dal for another 5 minutes to meld the flavors.

Step 10

Garnish with freshly chopped coriander leaves and serve hot with steamed rice or chapati.

Nutrition Facts

Serving size	(1492.9g)

Amount per serving	% Daily Value*
Calories	808.8

Total Fat 5.4g	0%
Saturated Fat 0.8g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2445.1mg	0%
Total Carbohydrate 150.7g	0%
Dietary Fiber 37.5g	0%
Total Sugars 9.0g
Protein 48.8g	0%

Vitamin D 0IU	0%
Calcium 298.9mg	0%
Iron 11.7mg	0%
Potassium 3507.8mg	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: 5.7%

Protein: 23.1%

Carbs: 71.2%