Heart-Healthy Dal Tadka

Elevate your dinner table with this wholesome and flavorful Heart-Healthy Dal Tadka, a lighter twist on the classic Indian comfort dish. Made with protein-packed toor dal (split pigeon peas), this recipe swaps traditional ghee with heart-friendly olive oil while keeping all the authentic flavors intact. A fragrant tempering of cumin, mustard seeds, garlic, and fresh ginger brings this dish to life, while a blend of spices like turmeric, coriander, and garam masala creates a perfectly balanced, aromatic curry. Packed with fiber, antioxidants, and nutrients, this dal is simmered to creamy perfection and topped with zesty lemon juice and fresh coriander for a refreshing touch. Serve it with steamed brown rice or whole wheat rotis for a nourishing, plant-based meal that's low in saturated fat and big on taste. Perfect for anyone seeking a heart-healthy, vegan-friendly recipe without sacrificing bold flavors.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 3 Garlic cloves, finely chopped
• 1 teaspoon Ginger, finely grated
• 1 medium Onion, finely chopped
• 2 medium Tomatoes, finely chopped
• 1 Green chili, slit
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 0.5 teaspoon Red chili powder (optional)
• 2 tablespoons Fresh coriander leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the toor dal under running water until the water runs clear. Soak it for 15 minutes if you have time to spare, to aid in cooking.

Step 2

In a large saucepan, add the soaked dal, 4 cups of water, turmeric, and salt. Bring it to a boil over medium-high heat, then reduce the heat to low. Cover and let it simmer for 25-30 minutes, or until the dal becomes soft and mushy.

Step 3

In a separate pan, heat olive oil over medium heat. Add cumin seeds and mustard seeds, and let them splutter for a few seconds.

Step 4

Add the chopped garlic and grated ginger to the pan. Sauté until the garlic turns golden brown.

Step 5

Introduce onions to the pan and cook until they are translucent.

Step 6

Stir in chopped tomatoes and green chili. Cook until the tomatoes are softened and oil starts to separate from the masala.

Step 7

Add coriander powder, garam masala, and red chili powder (if using). Cook this mixture for another 2-3 minutes.

Step 8

Once the dal is cooked, mash it gently with a ladle to achieve a creamy consistency. Add the prepared tadka (tempered spices) to the dal and mix well.

Step 9

Allow the dal to simmer for another 5 minutes to blend all the flavors.

Step 10

Check for salt and adjust as needed. Garnish with fresh coriander leaves and a drizzle of lemon juice before serving.

Step 11

Serve hot with steamed brown rice or whole wheat rotis for a complete heart-healthy meal.

Nutrition Facts

Serving size	1620 grams (1620.0g)

Amount per serving	% Daily Value*
Calories	975

Total Fat 19.90g	26%
Saturated Fat 3.10g	16%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2455mg	107%
Total Carbohydrate 159.40g	58%
Dietary Fiber 39.20g	140%
Total Sugars 18.80g
Protein 50.60g	101%

Vitamin D 0IU	0%
Calcium 307mg	24%
Iron 14mg	77%
Potassium 3910mg	83%

*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: 17.6%

Protein: 19.9%

Carbs: 62.6%