Low Fat Dal Chawal

Indulge in the comforting flavors of Low Fat Dal Chawal, a wholesome take on the classic Indian comfort food. This recipe pairs protein-rich toor dal (yellow pigeon peas) with fiber-packed brown rice, making it a nutritious and satisfying meal. With aromatic spices like cumin, turmeric, and a hint of chili infused in a light, oil-free preparation, this dish is perfect for those seeking a healthy yet flavorful option. The juicy tang of fresh tomatoes, a burst of citrusy lemon, and the finishing touch of chopped coriander elevate every bite. Ready in just under an hour, this heart-healthy meal is ideal for busy weekdays or guilt-free indulgence. Serve it warm, and enjoy a soul-nourishing bowl of goodness that’s both easy on the palate and waistline!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Toor Dal (Yellow Pigeon Peas)
• 3 cups Water
• 1 cup Brown Rice
• 1 medium, finely chopped Onion
• 1 medium, chopped Tomato
• 1 inch, finely grated Ginger
• 2 cloves, minced Garlic
• 0.5 teaspoon Turmeric Powder
• 1 teaspoon Cumin Seeds
• 0.25 teaspoon Red Chili Powder
• 1 teaspoon Salt
• 1 tablespoon Lemon Juice
• 2 tablespoons, chopped Fresh Coriander Leaves
• 1 optional, slit Green Chili

Directions

Step 1

Rinse the toor dal several times under running water until the water runs clear. Soak the dal for 15 minutes in a bowl.

Step 2

While the dal is soaking, rinse the brown rice under running water in a separate bowl. Drain and set aside.

Step 3

In a medium-sized pot, combine the brown rice with 2 cups of water and a pinch of salt. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 25-30 minutes until the rice is tender and all the water is absorbed.

Step 4

Drain the soaked dal and place it into a pressure cooker along with 2 cups of water, turmeric powder, and salt. Secure the lid and cook for 3 whistles over medium heat. Once done, allow the pressure to release naturally.

Step 5

Meanwhile, in a non-stick pan or deep skillet, heat a splash of water (instead of oil for low fat) over medium heat. Add cumin seeds and allow them to sizzle.

Step 6

Add the chopped onion, grated ginger, and minced garlic to the pan. Cook while stirring for about 2-3 minutes until the onions become translucent.

Step 7

Stir in the chopped tomato, red chili powder, and green chili (if using). Cook for another 2 minutes until the tomatoes soften.

Step 8

Add the cooked dal to the pan, stir to combine, and let it simmer for 5 minutes to meld the flavors. Adjust salt to taste.

Step 9

Turn off the heat and add lemon juice for a zesty touch.

Step 10

Garnish with fresh coriander leaves and serve the hot dal with the cooked brown rice.

Nutrition Facts

Serving size	(1455.1g)

Amount per serving	% Daily Value*
Calories	1069.1

Total Fat 6.4g	0%
Saturated Fat 1.2g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3614.6mg	0%
Total Carbohydrate 207.5g	0%
Dietary Fiber 38.7g	0%
Total Sugars 24.2g
Protein 54.3g	0%

Vitamin D 0IU	0%
Calcium 278.3mg	0%
Iron 12.7mg	0%
Potassium 3585.6mg	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: 5.2%

Protein: 19.7%

Carbs: 75.1%