Heart-Healthy Indian Dal

Savor the comforting warmth of Heart-Healthy Indian Dal, a nutritious and flavorful dish perfect for those seeking a wholesome meal that doesn’t compromise on taste. Made with protein-packed red lentils, aromatic spices like cumin and coriander, and a touch of tamarind for tangy depth, this recipe is both delicious and heart-friendly. The addition of olive oil, fresh garlic, and ginger enhances its antioxidant-rich profile, while the turmeric lends anti-inflammatory benefits and a vibrant golden hue. Ready in just 45 minutes, this dal is an easy-to-make, one-pot delight that pairs beautifully with brown rice or whole-grain roti. Garnished with a sprinkle of fresh coriander, this Indian comfort food is perfect as a satisfying soup or a hearty plant-based entrée.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 3 cups water
• 0.5 teaspoon turmeric powder
• 1 tablespoon olive oil
• 1 teaspoon cumin seeds
• 3 units garlic cloves, minced
• 1 tablespoon grated ginger
• 1 medium onion, finely chopped
• 1 large tomato, diced
• 1 teaspoon tamarind paste
• 1 teaspoon coriander powder
• 0.5 teaspoon red chili powder
• 1 teaspoon salt
• 2 tablespoons fresh coriander leaves, chopped

Directions

Step 1

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

Step 2

In a medium saucepan, combine the red lentils, water, and turmeric powder. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low and let the lentils simmer for about 20 minutes or until tender, stirring occasionally and skimming off any foam that forms on the surface.

Step 4

Meanwhile, in a separate frying pan, heat the olive oil over medium heat. Add the cumin seeds and cook until they start to sizzle and become fragrant.

Step 5

Add the minced garlic, grated ginger, and chopped onion to the pan. Sauté for 3-4 minutes until the onion becomes translucent.

Step 6

Stir in the diced tomato, tamarind paste, coriander powder, and red chili powder. Cook for another 5 minutes, until the tomatoes soften.

Step 7

Pour the tomato mixture into the cooked lentils, stirring well to combine.

Step 8

Season the dal with salt to taste and let it simmer for an additional 5 minutes, allowing the flavors to meld together.

Step 9

Remove from heat and garnish with freshly chopped coriander leaves.

Step 10

Serve hot as a soup or with brown rice or whole-grain roti for a complete heart-healthy meal.

Nutrition Facts

Serving size	1251.7 grams (1251.7g)

Amount per serving	% Daily Value*
Calories	479

Total Fat 16.60g	21%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2413mg	105%
Total Carbohydrate 66.50g	24%
Dietary Fiber 21.50g	77%
Total Sugars 16.20g
Protein 21.70g	43%

Vitamin D 0IU	0%
Calcium 193mg	15%
Iron 11mg	61%
Potassium 1513mg	32%

*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: 29.7%

Protein: 17.3%

Carbs: 53.0%