Low Fat Dal Fry

Delight in the comforting flavors of traditional Indian cuisine with this healthy and flavorful Low Fat Dal Fry. This recipe transforms the classic dal fry into a lighter dish, using minimal oil while preserving its rich, aromatic taste. Made with protein-packed toor dal (split pigeon peas) simmered to creamy perfection and infused with fragrant spices like cumin, mustard seeds, and garam masala, this dal is a nutrient-rich powerhouse. Fresh ingredients like tomatoes, onion, ginger, garlic, and green chilies create a vibrant medley of flavors that will tantalize your taste buds. Finished with a sprinkle of fresh cilantro and a squeeze of zesty lemon juice, it's the perfect guilt-free comfort food. Easy to prepare in just 45 minutes, this recipe is ideal for busy weeknights or a nourishing addition to your vegetarian meal plan. Serve it with steamed rice or warm flatbreads for a satisfying and wholesome meal your family will love! Keywords: Low Fat Dal Fry, healthy Indian recipes, plant-based protein, vegetarian dal, quick dinner ideas.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 3 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 tablespoon Vegetable oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 medium Onion, finely chopped
• 3 Garlic cloves, finely minced
• 1 teaspoon Ginger, grated
• 2 Green chilies, finely chopped
• 2 medium Tomatoes, chopped
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 2 tablespoons Cilantro leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the toor dal thoroughly under cold water until the water runs clear.

Step 2

In a medium saucepan, combine the rinsed toor dal, 3 cups of water, turmeric powder, and salt. Bring to a boil.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for about 20 minutes, or until the dal is soft and cooked through. Stir occasionally to prevent sticking.

Step 4

In a separate pan, heat the vegetable oil over medium heat. Add the cumin seeds and mustard seeds, allowing them to sizzle and pop, approximately 30 seconds.

Step 5

Add the chopped onion to the pan and sauté until it turns golden brown.

Step 6

Stir in the minced garlic, grated ginger, and chopped green chilies, cooking for 1-2 minutes until fragrant.

Step 7

Add the chopped tomatoes to the pan and cook until they soften and the oil starts to separate from the mixture, about 3-4 minutes.

Step 8

Stir in the red chili powder and garam masala, combining well with the tomato mixture.

Step 9

Pour the cooked dal into the pan with the tomato mixture, stirring well to combine. Simmer for another 5 minutes to let the flavors meld together.

Step 10

Adjust the seasoning with additional salt if needed.

Step 11

Remove from heat and garnish with chopped cilantro and lemon juice before serving.

Step 12

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

Nutrition Facts

Serving size	(1392.0g)

Amount per serving	% Daily Value*
Calories	971.5

Total Fat 18.8g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 8.4g
Cholesterol 0mg	0%
Sodium 2454.4mg	0%
Total Carbohydrate 162.3g	0%
Dietary Fiber 39.9g	0%
Total Sugars 21.2g
Protein 51.1g	0%

Vitamin D 0IU	0%
Calcium 288.3mg	0%
Iron 13.5mg	0%
Potassium 4025.6mg	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: 16.5%

Protein: 20.0%

Carbs: 63.5%