Low Fat Mixed Dal

Delight in the comforting goodness of **Low Fat Mixed Dal**, a wholesome medley of three nutrient-packed lentils—Toor dal, Moong dal, and Masoor dal—simmered to creamy perfection and infused with aromatic spices. This heart-healthy recipe uses minimal oil, relying on bold seasoning from cumin, mustard seeds, curry leaves, and a vibrant onion-tomato masala to create layers of flavor without the extra fat. Packed with plant-based protein, fiber, and warmth, this dish is quick to prepare, taking just 50 minutes from start to finish. Perfect as a light yet satisfying meal, it pairs beautifully with fluffy rice or fresh chapatis and finishes with a fresh burst of lemon juice and coriander. Whether you're aiming for a nutritious weeknight dinner or a low-fat addition to your menu, this easy, gluten-free, and vegetarian recipe is sure to become a household favorite!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 0.5 cup Toor dal (pigeon pea lentils)
• 0.25 cup Moong dal (split green gram)
• 0.25 cup Masoor dal (red lentils)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 1 teaspoon Ginger, grated
• 2 cloves Garlic, minced
• 1 whole Green chili, slit
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 8 leaves Curry leaves
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh coriander leaves, chopped
• 1 teaspoon Cooking spray or 1 teaspoon oil

Directions

Step 1

Rinse the toor dal, moong dal, and masoor dal under cold running water until the water runs clear.

Step 2

In a pressure cooker or a large pot, combine the rinsed dals with 4 cups of water, turmeric powder, and salt. Pressure cook for 3 whistles or simmer in the pot until the dals are soft and cooked through.

Step 3

In a separate pan, use a cooking spray or heat 1 teaspoon of oil over medium heat. Add cumin seeds, mustard seeds, and let them splutter for a few seconds.

Step 4

Add the curry leaves, onions, and sauté until the onions are translucent.

Step 5

Add the minced garlic, grated ginger, and green chili. Sauté for another minute until fragrant.

Step 6

Add the chopped tomatoes, coriander powder, and red chili powder to the pan. Cook until the tomatoes turn soft and the oil starts to separate from the masala.

Step 7

Pour the cooked onion-tomato mixture into the pot of cooked dal. Mix well and simmer for 10 minutes to allow the flavors to combine.

Step 8

Add lemon juice and chopped fresh coriander leaves, stir to combine, and adjust salt as needed.

Step 9

Serve hot with steamed rice or chapati for a wholesome, low-fat meal.

Nutrition Facts

Serving size	(1452.6g)

Amount per serving	% Daily Value*
Calories	732.7

Total Fat 8.4g	0%
Saturated Fat 0.7g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2435.6mg	0%
Total Carbohydrate 129.0g	0%
Dietary Fiber 33.3g	0%
Total Sugars 13.4g
Protein 43.2g	0%

Vitamin D 0IU	0%
Calcium 312.2mg	0%
Iron 13.7mg	0%
Potassium 2920.9mg	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: 9.9%

Protein: 22.6%

Carbs: 67.5%