Low Fat Masoor Daal

Experience the comforting warmth and rich flavors of Low Fat Masoor Daal, a healthy twist on a classic Indian lentil curry. Made with protein-packed red lentils, aromatic spices like cumin and turmeric, and a bright touch of fresh cilantro and lemon juice, this dish is both nutritious and satisfying. Crafted using minimal oil thanks to a light cooking spray, this recipe is perfect for anyone seeking a wholesome, low-fat vegan or vegetarian meal. Ready in under 40 minutes, it’s an ideal choice for a quick, flavorful weeknight dinner. Pair it with fluffy steamed rice or whole-grain bread for a complete and hearty meal that’s as delicious as it is nourishing.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup red lentils (masoor daal)
• 4 cups water
• 1 medium onion
• 1 medium tomato
• 1 inch piece ginger
• 2 cloves garlic
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon coriander powder
• 1 teaspoon salt
• 2 tablespoons fresh cilantro
• 1 tablespoon lemon juice
• 1 spray cooking spray

Directions

Step 1

Rinse the red lentils several times under running water until the water runs clear.

Step 2

Chop the onion, tomato, ginger, and garlic finely and set aside.

Step 3

In a deep saucepan, spray a light coating of cooking spray to cover the bottom of the pan.

Step 4

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

Step 5

Add the chopped onions and sauté over medium heat until they become translucent, about 4-5 minutes.

Step 6

Add the ginger and garlic, sauté for another 1-2 minutes until the raw smell disappears.

Step 7

Add the chopped tomato, turmeric powder, red chili powder, and coriander powder. Cook and stir until the tomatoes break down and the oil starts to separate, about 5 minutes.

Step 8

Add the rinsed lentils and stir to coat the lentils with the spice mixture.

Step 9

Pour in the water and add salt. Stir well and bring the mixture to a boil.

Step 10

Once boiling, reduce the heat to low and cover the saucepan. Let it simmer for 20 minutes, stirring occasionally, until the lentils are tender and the daal reaches the desired consistency.

Step 11

Adjust seasoning with more salt or water if necessary, to get the right balance and thickness.

Step 12

Stir in the fresh lemon juice and garnish with chopped cilantro.

Step 13

Serve hot with your choice of rice or bread.

Nutrition Facts

Serving size	(1487.2g)

Amount per serving	% Daily Value*
Calories	397.0

Total Fat 2.9g	0%
Saturated Fat 0.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3588.0mg	0%
Total Carbohydrate 75.5g	0%
Dietary Fiber 21.4g	0%
Total Sugars 21.6g
Protein 23.2g	0%

Vitamin D 0IU	0%
Calcium 209.3mg	0%
Iron 11.4mg	0%
Potassium 1448.2mg	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: 6.2%

Protein: 22.0%

Carbs: 71.8%