Low Fat Cooked Sabut Masoor Daal

Dive into the comforting flavors of this Low Fat Cooked Sabut Masoor Daal, a wholesome Indian lentil dish perfect for healthy eating without compromising on taste. Made with protein-rich whole masoor dal (brown lentils) simmered in a medley of aromatic spices like cumin, turmeric, and garam masala, this recipe combines earthy, hearty flavors with a light, low-fat cooking method. Fresh tomatoes, cilantro, and a zing of lemon juice add a vibrant touch, while the minimal use of oil keeps it guilt-free. Perfectly versatile, this daal pairs beautifully with steamed rice or whole wheat chapati, making it a satisfying choice for a nutritious weeknight dinner. Whether you're following a low-fat diet or simply looking for a cozy, plant-based meal, this recipe delivers both health and flavor in every spoonful.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Whole masoor dal (brown lentils)
• 3 cups Water
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 1 teaspoon Ginger-garlic paste
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 1 teaspoon Salt
• 2 tablespoons Cilantro (coriander leaves), chopped
• 1 tablespoon Lemon juice
• 1 optional Cooking spray or a few drops of oil

Directions

Step 1

Rinse the whole masoor dal under running water until the water runs clear. Drain and set aside.

Step 2

In a large pot or pressure cooker, spray a little cooking spray or add a few drops of oil over medium heat.

Step 3

Add cumin seeds and allow them to splutter for a few seconds.

Step 4

Stir in the chopped onions and sauté until they become translucent, about 3-4 minutes.

Step 5

Add the ginger-garlic paste and cook for another minute, stirring continuously to prevent sticking.

Step 6

Mix in the chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes become soft and mushy, about 5 minutes.

Step 7

Add the drained masoor dal to the pot, stirring to coat the lentils with the spices.

Step 8

Pour in 3 cups of water and bring to a boil. If using a pressure cooker, close the lid and cook for about 15 minutes, or until the dal is soft. If using an open pot, cover and simmer for 25-30 minutes, or until the dal is cooked, adding more water if necessary.

Step 9

Once the dal is cooked, stir in the garam masala and let it simmer for another 2-3 minutes.

Step 10

Turn off the heat and add lemon juice. Adjust seasoning as needed.

Step 11

Garnish with chopped cilantro before serving.

Step 12

Serve hot with steamed rice or whole wheat chapati.

Nutrition Facts

Serving size	(1186.2g)

Amount per serving	% Daily Value*
Calories	329.9

Total Fat 2.2g	0%
Saturated Fat 0.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2412.8mg	0%
Total Carbohydrate 61.0g	0%
Dietary Fiber 20.7g	0%
Total Sugars 12.1g
Protein 21.3g	0%

Vitamin D 0IU	0%
Calcium 149.9mg	0%
Iron 9.9mg	0%
Potassium 1330.5mg	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: 24.4%

Carbs: 69.9%