Low Fat Lentil Daal

Experience the warmth and comfort of a nourishing bowl of Low Fat Lentil Daal, a wholesome and flavorful twist on the classic Indian lentil curry. This healthy recipe is packed with the earthy goodness of tender red lentils and fragrant spices like turmeric, cumin, and garam masala, all brought to life with a pop of toasted cumin and mustard seeds. With just a spritz of low-fat cooking spray, it’s a heart-friendly option that doesn’t skimp on bold, authentic flavors. Ready in under an hour, this protein-rich vegan dish is perfect for busy weeknights and pairs beautifully with rice, flatbread, or as a hearty soup on its own. Garnished with fresh cilantro and a squeeze of lime, this low-fat daal is a delicious, guilt-free way to enjoy Indian comfort food at its best!

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 4 cups water
• 1 medium, finely chopped onion
• 1 large, chopped tomato
• 3 cloves, minced garlic
• 1 tablespoon, grated ginger
• 1 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon garam masala
• 1 teaspoon cumin seeds
• 1 teaspoon black mustard seeds
• 1 as needed low-fat cooking spray
• 1 teaspoon or to taste salt
• 2 tablespoons, chopped fresh cilantro
• 1 cut into wedges lime

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear. Drain and set aside.

Step 2

In a large pot, add the 4 cups of water and bring it to a boil. Add the washed lentils and reduce the heat to medium. Simmer for about 15-20 minutes or until the lentils are tender and start to break down. Stir occasionally and skim any foam from the surface.

Step 3

In a non-stick skillet, lightly coat with low-fat cooking spray and place over medium heat. Add the cumin seeds and mustard seeds and toast for about 30 seconds or until they begin to pop.

Step 4

Add the chopped onion to the skillet and sauté for about 5 minutes until the onion is soft and translucent.

Step 5

Stir in the garlic and ginger, and cook for an additional 1 minute until fragrant.

Step 6

Add the chopped tomato, turmeric, ground cumin, and ground coriander to the skillet. Cook for 3-4 minutes until the tomatoes are softened.

Step 7

Pour the spice and onion mixture into the pot with the cooked lentils. Stir well to combine.

Step 8

Add the salt and garam masala, and let the daal simmer for another 5-10 minutes. Adjust seasoning according to taste.

Step 9

Garnish with chopped cilantro and serve hot with lime wedges on the side.

Nutrition Facts

Serving size	(1541.8g)

Amount per serving	% Daily Value*
Calories	440.1

Total Fat 4.5g	0%
Saturated Fat 0.6g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 4155.5mg	0%
Total Carbohydrate 82.6g	0%
Dietary Fiber 22.8g	0%
Total Sugars 26.3g
Protein 24.3g	0%

Vitamin D 0IU	0%
Calcium 265.8mg	0%
Iron 14.8mg	0%
Potassium 1610.5mg	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: 8.7%

Protein: 20.8%

Carbs: 70.6%