Low Fat Indian Masoor Dal (Red Lentil Curry)

Discover the comforting and flavorful goodness of **Low Fat Indian Masoor Dal (Red Lentil Curry)**, a wholesome vegetarian dish that's as nourishing as it is delicious. This budget-friendly recipe is brimming with protein-packed red lentils, gently simmered with fragrant spices like cumin, turmeric, and coriander. A medley of garlic, ginger, tomatoes, and green chili infuses every bite with authentic Indian flavors, while a dash of lemon juice adds the perfect tangy finish. Made with just a tablespoon of olive oil, this light and healthy curry is perfect for those seeking a low-fat, nutritious meal. Ready in just 45 minutes, it's an easy weeknight dinner or meal-prep staple that pairs beautifully with steamed rice or warm naan. Garnished with fresh coriander, this gluten-free and vegan-friendly dish will quickly become a household favorite.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 4 cups Water
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 3 pieces Garlic cloves, minced
• 1 inch piece Ginger, minced
• 1 piece Green chili, slit
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 tablespoons Fresh coriander leaves, chopped
• 1 tablespoon Lemon juice
• 0.5 cup Vegetable stock or water (optional)
• 1 teaspoon Olive oil

Directions

Step 1

Rinse the red lentils in cold water until the water runs clear.

Step 2

In a large pot, add the rinsed lentils and 4 cups of water and bring to a boil. Reduce the heat to a simmer and cook until the lentils are soft, about 15-20 minutes. Skim any foam that rises to the top.

Step 3

While the lentils are cooking, heat 1 teaspoon of olive oil in a non-stick pan over medium heat.

Step 4

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

Step 5

Add the chopped onions and sauté until they become translucent.

Step 6

Add the minced garlic and ginger, and green chili, and sauté for 1-2 minutes until fragrant.

Step 7

Stir in the chopped tomato, turmeric, ground coriander, and red chili powder. Cook until the tomatoes soften and the oil starts to separate from the spice mix.

Step 8

Once the lentils are cooked, pour them into the spice mixture. Add salt and extra vegetable stock or water if required to adjust the consistency.

Step 9

Bring the mixture to a gentle boil and simmer for 5 more minutes, allowing the flavors to meld.

Step 10

Remove from heat and stir in the lemon juice.

Step 11

Garnish with freshly chopped coriander leaves before serving.

Nutrition Facts

Serving size	(1582.7g)

Amount per serving	% Daily Value*
Calories	481.0

Total Fat 16.7g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2685.9mg	0%
Total Carbohydrate 66.4g	0%
Dietary Fiber 22.0g	0%
Total Sugars 13.3g
Protein 22.6g	0%

Vitamin D 0IU	0%
Calcium 210.1mg	0%
Iron 11.3mg	0%
Potassium 1479.5mg	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: 29.7%

Protein: 17.9%

Carbs: 52.5%