Low Fat Rote Linsen-Dal

Experience the comforting warmth of this Low Fat Rote Linsen-Dal, a healthy and flavorful twist on the traditional Indian lentil dish. This recipe is packed with protein-rich red lentils and an aromatic blend of spices like cumin, coriander, turmeric, and chili powder, ensuring a burst of flavor in every bite. Cooked with nutrient-dense ingredients like fresh tomatoes, ginger, and garlic, this dal is both satisfying and wholesome. The use of dry-roasted mustard and cumin seeds enhances its deep, earthy aroma without the need for extra oil, making it a perfect low-fat option. Whether you're on a vegan diet or simply looking for a healthy meal, this dal pairs wonderfully with steamed rice, quinoa, or whole-grain flatbreads. Quick to prepare in just 45 minutes, it's an ideal comfort food for busy weeknights or cozy family dinners. Garnished with fresh cilantro, this dish is as visually inviting as it is delicious!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 200 g red lentils
• 750 ml water
• 1 medium onion
• 2 garlic cloves
• 1 inch piece ginger
• 2 medium tomato
• 1 tsp ground cumin
• 1 tsp ground coriander
• 0.5 tsp turmeric powder
• 0.5 tsp chili powder
• 1 tsp salt
• 1 tsp black mustard seeds
• 1 tsp cumin seeds
• 250 ml vegetable broth
• 2 tbsp fresh cilantro

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear. Set aside.

Step 2

Finely chop the onion, mince the garlic, and grate the ginger. Dice the tomatoes.

Step 3

In a large saucepan, add the red lentils and water. Bring to a boil, then reduce the heat to a simmer. Cook for 15-20 minutes until the lentils are tender.

Step 4

While the lentils are cooking, heat a non-stick pan over medium heat. Add the mustard seeds and cumin seeds. Dry roast them until they start to pop, being careful not to burn them.

Step 5

Add the chopped onion to the spices and cook, stirring frequently, until translucent.

Step 6

Stir in the garlic, ginger, ground cumin, ground coriander, turmeric powder, and chili powder. Cook for another 2 minutes until the spices are fragrant.

Step 7

Add the diced tomatoes and salt into the pan. Cook for 5 minutes until the tomatoes break down.

Step 8

Pour the cooked lentils and vegetable broth into the pan with the tomato and spice mixture. Stir well to combine.

Step 9

Simmer for another 10 minutes until the dal thickens and flavors meld together.

Step 10

Garnish with freshly chopped cilantro and serve hot.

Nutrition Facts

Serving size	(1648.3g)

Amount per serving	% Daily Value*
Calories	558.3

Total Fat 6.3g	0%
Saturated Fat 0.9g	0%
Polyunsaturated Fat 0.9g
Cholesterol 0mg	0%
Sodium 5371.5mg	0%
Total Carbohydrate 103.4g	0%
Dietary Fiber 26.2g	0%
Total Sugars 35.1g
Protein 29.6g	0%

Vitamin D 0IU	0%
Calcium 271.0mg	0%
Iron 14.7mg	0%
Potassium 2124.8mg	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: 9.6%

Protein: 20.1%

Carbs: 70.3%