Low Fat Dal Tadka

Experience the comforting flavors of Indian cuisine with this Low Fat Dal Tadka, a lighter take on the classic dal recipe without compromising on taste. Made with protein-packed red lentils (masoor dal) and yellow split gram (moong dal), this recipe is simmered with simple spices like turmeric and cumin for a wholesome, aromatic base. The rich tempering of garlic, onions, and tomatoes is prepared in just a teaspoon of ghee or olive oil, creating a flavorful yet health-conscious dish. Garnished with fresh coriander and a splash of lemon juice, this dal is perfect for pairing with steamed rice or warm Indian breads. Quick to prepare in under 45 minutes, it’s an ideal recipe for busy weeknights or anyone looking for a nutritious yet indulgent vegetarian meal.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup split red lentils (masoor dal)
• 0.5 cup yellow split gram (moong dal)
• 4 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 1 teaspoon ghee or olive oil
• 1 teaspoon cumin seeds
• 3 units garlic cloves (finely chopped)
• 1 unit green chili (slit)
• 1 medium onion (finely chopped)
• 1 medium tomato (finely chopped)
• 0.5 teaspoon red chili powder
• 1 teaspoon coriander powder
• 0.5 teaspoon garam masala
• 2 tablespoons fresh coriander leaves (chopped)
• 1 teaspoon lemon juice

Directions

Step 1

Rinse the red lentils and yellow split gram thoroughly under cold water until the water runs clear.

Step 2

In a large saucepan, combine the rinsed lentils with 4 cups of water, turmeric, and salt. Bring to a boil over medium heat.

Step 3

Reduce the heat to low, cover, and let simmer for about 20 minutes or until the lentils are soft and cooked through. Stir occasionally and remove any foam that appears on the surface.

Step 4

In a separate small pan, heat 1 teaspoon of ghee or olive oil over medium heat. Add cumin seeds and let them splutter.

Step 5

Add the chopped garlic and green chili to the pan. Sauté until the garlic turns golden brown.

Step 6

Stir in the chopped onion and cook until it becomes translucent.

Step 7

Add the chopped tomato, red chili powder, coriander powder, and garam masala to the onion mixture. Cook until the tomatoes soften and the oil starts to release from the sides.

Step 8

Pour the tempering mixture into the cooked lentils. Stir well and let simmer for another 5 minutes to incorporate the flavors.

Step 9

Adjust the seasoning with additional salt if needed. Stir in the chopped coriander leaves and lemon juice before serving.

Step 10

Serve hot with steamed rice or Indian bread like chapati or naan.

Nutrition Facts

Serving size	(1574.6g)

Amount per serving	% Daily Value*
Calories	1233.8

Total Fat 10.1g	0%
Saturated Fat 3.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 11.9mg	0%
Sodium 2445.6mg	0%
Total Carbohydrate 212.8g	0%
Dietary Fiber 37.0g	0%
Total Sugars 21.3g
Protein 81.1g	0%

Vitamin D 0IU	0%
Calcium 422.1mg	0%
Iron 27.3mg	0%
Potassium 3587.7mg	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: 7.2%

Protein: 25.6%

Carbs: 67.2%