Heart-Healthy Dal Fry

Indulge in the comforting flavors of our Heart-Healthy Dal Fry, a wholesome twist on the classic Indian lentil dish. Made with protein-packed yellow split moong dal, heart-friendly olive oil, and a medley of warming spices, this recipe is as nutritious as it is flavorful. Sautéed garlic, onions, and tomatoes create a rich, aromatic base, enhanced by cumin, turmeric, garam masala, and a hint of heat from green chili. A final touch of fresh cilantro and a splash of lemon juice add brightness and balance, making it perfect to pair with steamed rice or whole grain flatbreads. Ready in under 45 minutes, this easy vegetarian recipe is low in saturated fat and brimming with vibrant, plant-based goodness—a guilt-free way to satisfy your comfort food cravings.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup yellow split moong dal
• 0.5 teaspoon turmeric powder
• 1 tablespoon olive oil
• 0.5 teaspoon cumin seeds
• 2 large garlic cloves
• 0.5 inch ginger
• 1 medium onion
• 1 small green chili
• 2 medium tomatoes
• 1 teaspoon coriander powder
• 0.25 teaspoon red chili powder
• 0.75 teaspoon salt
• 0.5 teaspoon garam masala
• 2 tablespoons fresh cilantro
• 1 tablespoon lemon juice
• 3 cups water

Directions

Step 1

Rinse the yellow split moong dal under cold water until the water runs clear.

Step 2

In a pot, add the washed moong dal, 3 cups of water, and 1/2 teaspoon turmeric powder. Bring to a boil, then reduce the heat and simmer until the dal is soft and cooked, about 20 minutes. Set aside.

Step 3

While the dal is cooking, finely chop the garlic and ginger, dice the onion, and chop the tomatoes. Slit the green chili lengthwise.

Step 4

In a large pan, heat olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.

Step 5

Add the chopped garlic, ginger, and onion to the pan. Sauté until the onions become translucent.

Step 6

Add the chopped tomatoes, green chili, coriander powder, red chili powder, and salt. Cook until the tomatoes are mushy and the oil separates.

Step 7

Add the cooked dal to the pan and mix well. Add 1/2 teaspoon of garam masala and stir to combine.

Step 8

Let it simmer for another 5-7 minutes to blend the flavors, stirring occasionally.

Step 9

Remove from heat and garnish with freshly chopped cilantro and a tablespoon of lemon juice.

Step 10

Serve hot with steamed rice or whole grain flatbread for a heart-healthy meal.

Nutrition Facts

Serving size	1392 grams (1392.0g)

Amount per serving	% Daily Value*
Calories	989

Total Fat 18.60g	24%
Saturated Fat 3.00g	15%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 1852mg	81%
Total Carbohydrate 155.80g	57%
Dietary Fiber 24.40g	87%
Total Sugars 14.70g
Protein 55.30g	111%

Vitamin D 0IU	0%
Calcium 417mg	32%
Iron 18mg	101%
Potassium 3575mg	76%

*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: 16.5%

Protein: 21.9%

Carbs: 61.6%