Low Fat Indian Dal

Discover a comforting and guilt-free twist on a classic with this Low Fat Indian Dal recipe, a perfect choice for those seeking a healthy yet flavorful plant-based dish. Made with protein-packed yellow split peas (tur dal) simmered in a medley of spices like turmeric, cumin, and coriander, this recipe balances bold, authentic Indian flavors with a low-fat cooking technique using just a touch of cooking spray. Fresh aromatics such as ginger, garlic, and green chili, combined with a fragrant tempering of mustard seeds and curry leaves, create a rich and vibrant dish without added oil or heavy fats. Finished with a zesty splash of lemon juice and bright cilantro, this dal pairs beautifully with steamed rice or whole wheat roti, making it a wholesome, satisfying meal that's ready in just 40 minutes. Perfect for weeknight dinners or meal prepping, this easy, heart-healthy recipe will add a burst of spice and nourishment to your table!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Yellow split peas (tur dal)
• 3 cups Water
• 1 medium Onion
• 1 large Tomato
• 1 inch piece Fresh ginger
• 2 cloves Garlic
• 1 medium Green chili
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Ground coriander
• 0.25 teaspoon Red chili powder
• 1 teaspoon Salt
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 10 leaves Curry leaves
• 2 tablespoons Fresh cilantro
• 1 tablespoon Lemon juice
• 2 sprays Cooking spray (for low-fat cooking)

Directions

Step 1

Rinse the yellow split peas thoroughly under cold water. Set aside.

Step 2

Finely chop the onion and tomato. Grate or mince the ginger and garlic. Slice the green chili.

Step 3

In a large saucepan, add the rinsed yellow split peas and 3 cups of water. Bring to a boil over medium-high heat.

Step 4

Once boiling, reduce the heat to medium-low, and add turmeric powder, ground cumin, ground coriander, red chili powder, and salt. Stir well, cover, and let it simmer for about 20 minutes or until the peas are tender.

Step 5

While the dal is cooking, heat a non-stick pan over medium heat and apply two sprays of cooking spray.

Step 6

Add mustard seeds and cumin seeds to the pan. Once they start to splutter, add curry leaves, chopped onion, ginger, garlic, and green chili. Sauté for 3-4 minutes until the onions are translucent.

Step 7

Add the chopped tomato to the pan and cook for another 5 minutes until the tomato softens.

Step 8

Once the dal is cooked, add the onion-tomato mixture to the saucepan. Stir well and let it simmer for an additional 5 minutes to combine the flavors.

Step 9

Remove the dal from heat and stir in fresh lemon juice.

Step 10

Garnish with fresh cilantro before serving. Serve hot with steamed rice or whole wheat roti.

Nutrition Facts

Serving size	(1325.3g)

Amount per serving	% Daily Value*
Calories	889.4

Total Fat 5.2g	0%
Saturated Fat 0.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 4169.9mg	0%
Total Carbohydrate 162.8g	0%
Dietary Fiber 36.8g	0%
Total Sugars 29.5g
Protein 58.0g	0%

Vitamin D 0IU	0%
Calcium 294.5mg	0%
Iron 14.6mg	0%
Potassium 2905.7mg	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: 5.0%

Protein: 24.9%

Carbs: 70.0%