Low Fat Yellow Daal

Discover the comforting goodness of Low Fat Yellow Daal, a wholesome and nutrient-packed dish that’s as healthy as it is flavorful. This vibrant recipe uses tender yellow lentils (moong dal or toor dal), simmered with aromatic spices like cumin, mustard seeds, and turmeric. Fresh ginger, garlic, and a medley of finely chopped tomatoes and onions bring a rich depth of flavor to the dish, while optional green chilies add a subtle kick. Finished with a garnish of fresh cilantro, this low-fat, high-protein daal is perfect as a light soup or a hearty side served with steamed rice or chapati. Ideal for meal preps and weeknight dinners, this recipe is a must-try for those looking to enjoy a healthy, vegetarian comfort food loaded with classic Indian flavors.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Yellow lentils (moong dal or toor dal)
• 3 cups Water
• 1 medium, finely chopped Onion
• 2 medium, finely chopped Tomatoes
• 2 finely minced Garlic cloves
• 1 inch, finely minced or grated Ginger
• 1 finely chopped (optional) Green chilies
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Ground cumin
• 0.25 teaspoon (optional) Red chili powder
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 0.5 cup Low-sodium vegetable broth (optional)
• 2 tablespoons, chopped Fresh cilantro
• 0.5 teaspoon (adjust to taste) Salt
• 1 teaspoon Oil (such as olive or avocado oil)

Directions

Step 1

Rinse the yellow lentils thoroughly under running water until the water runs clear.

Step 2

In a medium pot, add the rinsed lentils, 3 cups of water, and turmeric powder. Bring to a boil over medium-high heat and then reduce the heat to a simmer. Cover and cook for 20-25 minutes, stirring occasionally, until the lentils are soft and fully cooked. If needed, add more water to achieve your desired consistency.

Step 3

While the lentils are cooking, heat 1 teaspoon of oil in a small skillet over medium heat. Add the cumin seeds and mustard seeds, and let them sizzle for 15-20 seconds until aromatic.

Step 4

Add the chopped onions to the skillet and sauté until they become golden brown, about 5-7 minutes.

Step 5

Add the garlic, ginger, and green chilies (if using) to the onions. Sauté for 1-2 minutes until fragrant.

Step 6

Stir in the chopped tomatoes, ground cumin, and red chili powder (if using). Cook the mixture for 5-7 minutes, stirring occasionally, until the tomatoes soften and break down into a paste.

Step 7

Once the lentils are cooked, add the sautéed spice mixture to the pot. Stir everything together and let it simmer for 5 minutes to allow the flavors to meld. If the daal is too thick, stir in the vegetable broth or water to adjust consistency.

Step 8

Season with salt to taste and garnish with freshly chopped cilantro.

Step 9

Serve warm with steamed rice, chapati, or as a soup on its own.

Nutrition Facts

Serving size	(1490.5g)

Amount per serving	% Daily Value*
Calories	917.2

Total Fat 9.6g	0%
Saturated Fat 1.3g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 1330.6mg	0%
Total Carbohydrate 161.2g	0%
Dietary Fiber 23.3g	0%
Total Sugars 19.3g
Protein 54.5g	0%

Vitamin D 0IU	0%
Calcium 322.0mg	0%
Iron 17.5mg	0%
Potassium 3625.8mg	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: 9.1%

Protein: 23.0%

Carbs: 67.9%