Low Fat Boiled Toor Dhal

Wholesome and hearty, this Low Fat Boiled Toor Dhal is a comforting dish that’s as nutritious as it is flavorful. Packed with protein-rich toor dhal (split pigeon peas) and infused with aromatic spices like cumin, mustard seeds, and a touch of asafoetida, this recipe is perfect for anyone seeking a simple, low-fat meal option. Fresh ginger, green chili, and turmeric elevate its earthy flavors, while a garnish of cilantro adds a fresh burst of color and taste. With just a teaspoon of oil, this healthy dhal is light yet satisfying, making it an excellent companion to steamed rice or whole wheat chapati. Whether you're looking for a quick vegetarian dinner or a plant-based protein boost, this recipe combines traditional Indian cooking techniques with a contemporary focus on health and wellness.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Toor dhal
• 4 cups Water
• 0.25 teaspoon Turmeric powder
• 0.5 teaspoon Salt
• 1 whole Green chili
• 0.5 inch piece Ginger
• 1 medium Tomato
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 0.25 teaspoon Asafoetida (hing)
• 1 teaspoon Oil
• 6 leaves Curry leaves
• 2 tablespoons Cilantro (coriander leaves)

Directions

Step 1

Rinse the toor dhal thoroughly under running water until the water runs clear. This helps remove excess starch.

Step 2

In a medium-sized pot, add the rinsed toor dhal, 4 cups of water, and bring to a boil over medium heat.

Step 3

Once boiling, reduce the heat to low and stir in the turmeric powder and salt.

Step 4

Add the chopped green chili and grated ginger to the pot. Stir well.

Step 5

Cover the pot and simmer for about 25-30 minutes, or until the dhal becomes soft and mushy. Stir occasionally to prevent sticking.

Step 6

While the dhal is cooking, dice the tomato into small pieces and set aside.

Step 7

In a small pan over medium heat, add 1 teaspoon of oil. Once hot, add the cumin seeds and mustard seeds.

Step 8

Allow the seeds to splutter, then add the asafoetida, diced tomato, and curry leaves. Sauté until the tomatoes become soft.

Step 9

Once the dhal is cooked, add the sautéed tomato mixture to the boiling dhal. Stir until well combined.

Step 10

Adjust the salt according to taste, and finish by garnishing with chopped cilantro.

Step 11

Serve the Low Fat Boiled Toor Dhal hot with rice or chapati.

Nutrition Facts

Serving size	(1321.0g)

Amount per serving	% Daily Value*
Calories	808.9

Total Fat 9.0g	0%
Saturated Fat 1.0g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2426.1mg	0%
Total Carbohydrate 142.6g	0%
Dietary Fiber 32.6g	0%
Total Sugars 16.5g
Protein 46.6g	0%

Vitamin D 0IU	0%
Calcium 226.7mg	0%
Iron 12.6mg	0%
Potassium 3175.8mg	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: 9.7%

Protein: 22.2%

Carbs: 68.1%