Low Fat Vegetable Dal Curry

Savor the comforting flavors of this Low Fat Vegetable Dal Curry, a wholesome, nutrient-packed dish that's perfect for a hearty yet healthy meal. Made with protein-rich red lentils, a medley of fresh vegetables like carrots, zucchini, and green beans, and aromatic spices such as turmeric, cumin, and coriander, this curry delivers big on flavor while keeping things light. With no added oils and the option to customize spice levels using green chili, it's an ideal recipe for those seeking a nourishing, plant-based dish. Finished with a zesty twist of lemon juice and fresh cilantro, this one-pot wonder is perfect when served piping hot with steamed rice, quinoa, or whole-grain roti. Ready in under an hour, this recipe is a must-try for fans of vibrant, low-fat Indian-inspired cuisine.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 3 cups Water
• 1 medium Carrot, diced
• 1 medium Zucchini, diced
• 1 cup Green beans, chopped
• 2 medium Tomato, finely chopped
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 1 teaspoon Fresh ginger, minced
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Curry powder
• 0.75 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice
• 1 cup Vegetable stock or low-fat broth
• 1 small Green chili (optional), finely chopped

Directions

Step 1

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

Step 2

In a large pot, combine the lentils and 3 cups of water. Bring to a boil over medium-high heat.

Step 3

Reduce the heat to low and skim off any foam that rises to the surface. Cover and simmer for about 15 minutes, stirring occasionally.

Step 4

While the lentils cook, heat a non-stick skillet over medium heat. Add the chopped onions and dry sauté for 2-3 minutes until softened, adding a tablespoon of water if necessary to prevent sticking.

Step 5

Add minced garlic and ginger to the skillet, along with ground turmeric, cumin, coriander, and curry powder. Stir for 1 minute until aromatic.

Step 6

Add the chopped tomatoes to the skillet and cook for 3-4 minutes until they soften and release their juices.

Step 7

Stir the vegetable stock or low-fat broth into the tomato mixture and bring it to a simmer.

Step 8

Add the diced carrots, zucchini, green beans, and optional green chili into the skillet. Cook for 10-12 minutes until the vegetables are tender.

Step 9

Add the vegetable mixture to the pot with the cooked lentils. Stir well to combine and season with salt and black pepper.

Step 10

Simmer everything together for an additional 5-7 minutes, stirring occasionally.

Step 11

Turn off the heat and stir in fresh lemon juice and chopped cilantro.

Step 12

Serve hot with steamed rice, quinoa, or whole-grain roti. Enjoy!

Nutrition Facts

Serving size	(1964.5g)

Amount per serving	% Daily Value*
Calories	472.9

Total Fat 3.6g	0%
Saturated Fat 0.7g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 3096.1mg	0%
Total Carbohydrate 92.4g	0%
Dietary Fiber 31.4g	0%
Total Sugars 28.5g
Protein 29.0g	0%

Vitamin D 0IU	0%
Calcium 303.3mg	0%
Iron 14.8mg	0%
Potassium 2868.8mg	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: 6.3%

Protein: 22.4%

Carbs: 71.4%