Heart-Healthy Mixed Dal

Savor the wholesome goodness of "Heart-Healthy Mixed Dal," a vibrant medley of four protein-packed lentils—Toor, Masoor, Moong, and Chana—flavored with aromatic spices and fresh herbs. This nutrient-rich recipe is crafted for optimal heart health, featuring olive oil as the base for a fragrant tempering of cumin, garlic, ginger, and onions. A hint of turmeric and garam masala adds warmth, while fresh coriander and a splash of lemon juice brighten each bite. Ready in just an hour, this comforting dal is perfect served with brown rice or whole grain roti for a balanced, fiber-filled meal. Whether you're looking for a hearty vegetarian dinner or a cholesterol-friendly dish, this one-pot wonder promises to delight your taste buds while supporting your wellness goals.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 0.5 cup Toor dal (pigeon peas)
• 0.25 cup Masoor dal (red lentils)
• 0.25 cup Moong dal (green gram)
• 0.25 cup Chana dal (split chickpeas)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 1 medium Onion, finely chopped
• 3 units Garlic cloves, minced
• 1 inch Ginger, minced
• 1 large Tomato, chopped
• 1 unit Green chili, slit
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 2 tablespoons Fresh coriander leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse all the dals (toor, masoor, moong, and chana) thoroughly under water and soak them for about 20 minutes.

Step 2

Drain the soaked dals and add them to a pressure cooker with 4 cups of water, turmeric powder, and salt.

Step 3

Close the lid and cook on high flame until the first whistle, then lower the heat and cook for another 10 minutes. Let it cool naturally.

Step 4

In a separate pan, heat olive oil over medium heat. Add cumin seeds and let them crackle.

Step 5

Add the finely chopped onion and sauté until they turn golden brown.

Step 6

Add the minced garlic and ginger, and cook for another minute until fragrant.

Step 7

Stir in the chopped tomato and green chili. Cook until the tomatoes soften.

Step 8

Add coriander powder and garam masala. Stir well to blend the spices.

Step 9

Pour this onion-tomato mixture into the cooked dal. Mix well and let it simmer for about 5 minutes.

Step 10

Adjust seasoning with more salt if needed.

Step 11

Turn off the heat and stir in lemon juice.

Step 12

Garnish with fresh coriander leaves before serving.

Step 13

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

Nutrition Facts

Serving size	1571.8 grams (1571.8g)

Amount per serving	% Daily Value*
Calories	1010

Total Fat 21.20g	27%
Saturated Fat 3.20g	16%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2452mg	107%
Total Carbohydrate 162.20g	59%
Dietary Fiber 42.20g	151%
Total Sugars 20.30g
Protein 52.90g	106%

Vitamin D 0IU	0%
Calcium 335mg	26%
Iron 16mg	91%
Potassium 3460mg	74%

*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: 18.2%

Protein: 20.1%

Carbs: 61.7%