Heart-Healthy Cooked Mix Daal

Warm your heart and nourish your body with this **Heart-Healthy Cooked Mix Daal**, a comforting blend of yellow moong dal, masoor dal, and chana dal infused with aromatic spices and fresh herbs. Perfect for those seeking a wholesome, protein-packed meal, this dish combines the goodness of lentils with a flavorful tempering of cumin, mustard seeds, garlic, ginger, and tomatoes. Enhanced with the zesty touch of lemon juice and sprinkled with fresh coriander, this one-pot wonder is as delicious as it is nutritious. Ready in just 45 minutes, this gluten-free and low-fat recipe pairs wonderfully with brown rice or whole-grain roti, making it an ideal choice for a heart-healthy dinner. Simple to make and bursting with flavor, this creamy dal is sure to be a family favorite!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 0.5 cup Yellow Moong Dal
• 0.5 cup Masoor Dal (Red Lentil)
• 0.25 cup Chana Dal
• 0.5 teaspoon Turmeric Powder
• 1 teaspoon Salt
• 4 cups Water
• 1 tablespoon Olive Oil
• 0.5 teaspoon Mustard Seeds
• 0.5 teaspoon Cumin Seeds
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, minced
• 1 large Tomato, chopped
• 2 small Green Chilies, slit
• 1 teaspoon Coriander Powder
• 0.5 teaspoon Red Chili Powder
• 0.5 teaspoon Garam Masala
• 1 tablespoon Lemon Juice
• 2 tablespoons Fresh Coriander Leaves, chopped

Directions

Step 1

Rinse the yellow moong dal, masoor dal, and chana dal under running water until the water runs clear.

Step 2

In a pressure cooker or large pot, combine the rinsed dals with turmeric powder, salt, and 4 cups of water. Bring it to a boil.

Step 3

If using a pressure cooker, cook until 3 whistles or about 10 minutes. If using a pot, simmer for 20-25 minutes, stirring occasionally, until the dals are tender.

Step 4

In a separate pan, heat olive oil over medium heat. Add mustard seeds and cumin seeds, allowing them to sizzle and pop for a few seconds.

Step 5

Add finely chopped onion, minced garlic, and ginger. Sauté until the onion turns golden brown.

Step 6

Stir in the chopped tomato and slit green chilies, and cook until the tomatoes become mushy.

Step 7

Add coriander powder, red chili powder, and garam masala. Mix well and cook for another 2 minutes.

Step 8

Pour the cooked spice mixture into the dal and mix thoroughly. Allow it to simmer for 5-7 minutes to marry the flavors.

Step 9

Adjust salt to taste and finish with lemon juice and a generous sprinkle of fresh coriander leaves.

Step 10

Serve hot with brown rice or whole grain roti.

Nutrition Facts

Serving size	1576.5 grams (1576.5g)

Amount per serving	% Daily Value*
Calories	802

Total Fat 19.20g	25%
Saturated Fat 3.00g	15%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2444mg	106%
Total Carbohydrate 121.00g	44%
Dietary Fiber 27.30g	98%
Total Sugars 14.90g
Protein 43.20g	86%

Vitamin D 0IU	0%
Calcium 307mg	24%
Iron 16mg	89%
Potassium 2827mg	60%

*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: 20.8%

Protein: 20.8%

Carbs: 58.3%