Low Fat Classic Indian Dhal

Warm, nourishing, and full of authentic flavors, this Low Fat Classic Indian Dhal is a wholesome twist on a beloved South Asian comfort food. Made with protein-packed red lentils (masoor dal) simmered to creamy perfection and infused with aromatic spices such as turmeric, cumin, and coriander, this dish delivers a satisfying, guilt-free meal with minimal fat content. A vibrant medley of sautéed onions, garlic, ginger, and tomatoes lends depth, while fresh cilantro and a dash of zesty lemon juice brighten the flavors. Ready in just 45 minutes, this vegetarian and vegan-friendly recipe is perfect served with steamed rice or whole-grain flatbread for a hearty, home-cooked meal. Packed with plant-based protein and brimming with bold taste, this low-fat dhal is a healthy, flavorful choice the whole family will love.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 200 grams Red lentils (masoor dal)
• 1 liter Water
• 1 medium, finely chopped Onion
• 3 cloves, minced Garlic cloves
• 1 inch piece, grated Ginger
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 0.5 teaspoon Ground cumin
• 1 large, chopped Tomato
• 1 teaspoon or to taste Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons, chopped Fresh cilantro
• 1 small, chopped Green chili (optional)
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the red lentils thoroughly under running water until the water runs clear.

Step 2

In a pot, combine the rinsed lentils and water. Bring to a boil over medium-high heat, then reduce to a simmer.

Step 3

Skim any froth that accumulates on the surface and continue to cook the lentils, partially covered, for about 15-20 minutes or until they become soft and creamy.

Step 4

In a separate non-stick pan, add the cumin seeds and toast them for about 1 minutes until fragrant.

Step 5

Add the chopped onion, garlic, ginger, and green chili (if using) to the pan. Stir frequently and cook until the onion is translucent.

Step 6

Stir in the turmeric powder, coriander powder, and ground cumin, cooking for another minute to bloom the spices.

Step 7

Add the chopped tomato to the pan. Cook until the tomato softens and breaks down, about 5 minutes.

Step 8

Once the lentils are cooked, gently stir in the spice mixture from the pan into the pot with the lentils.

Step 9

Add salt and black pepper to taste, and let the dhal simmer for another 5 minutes, allowing the flavors to combine.

Step 10

Before serving, stir in the fresh cilantro and lemon juice.

Step 11

Serve hot with steamed rice or whole grain flatbread for a complete meal.

Nutrition Facts

Serving size	(1616.0g)

Amount per serving	% Daily Value*
Calories	436.1

Total Fat 3.0g	0%
Saturated Fat 0.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 4157.2mg	0%
Total Carbohydrate 84.7g	0%
Dietary Fiber 22.7g	0%
Total Sugars 26.9g
Protein 24.4g	0%

Vitamin D 0IU	0%
Calcium 241.5mg	0%
Iron 13.2mg	0%
Potassium 1685.2mg	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: 5.8%

Protein: 21.1%

Carbs: 73.1%