Heart-Healthy Traditional Dhall

Embrace wholesome comfort with this **Heart-Healthy Traditional Dhall**, a nutrient-packed twist on a classic lentil dish. Made with protein-rich split red lentils simmered to creamy perfection and infused with antioxidant-rich turmeric, aromatic garlic, and zesty ginger, this recipe is both flavorful and nourishing. A tempering of cumin and mustard seeds adds a fragrant depth, while fresh tomatoes, onions, and a medley of warming spices create a savory, satisfying base. Finished with vibrant cilantro and a splash of lemon juice for a zesty touch, this light yet hearty dish pairs effortlessly with brown rice, quinoa, or whole-grain flatbreads. Perfect for busy weeknights, it comes together in just 40 minutes, making it a go-to for those seeking heart-healthy meals without compromising on taste.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Split red lentils (masoor dal)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Salt
• 1 teaspoon Olive oil (light or pure)
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 2 cloves Garlic cloves, minced
• 1 teaspoon Fresh ginger, grated
• 1 unit Green chili, finely chopped (optional)
• 1 medium Onion, finely chopped
• 2 medium Tomatoes, finely chopped
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin powder
• 0.25 teaspoon Garam masala
• 2 tablespoons Fresh cilantro (coriander), chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the split red lentils thoroughly under cold water until the water runs clear.

Step 2

In a medium pot, combine the lentils, water, turmeric powder, and salt. Bring to a boil over medium heat.

Step 3

Lower the heat and simmer, uncovered, for 20 minutes, or until the lentils are soft and fully cooked. Stir occasionally and skim off any foam that forms on the surface.

Step 4

In a small skillet, heat olive oil over medium heat. Add the cumin seeds and mustard seeds and let them splutter for 30 seconds.

Step 5

Add the minced garlic, grated ginger, and green chili (if using), and sauté for 1 minute until fragrant.

Step 6

Stir in the chopped onion and cook for 3-4 minutes, or until the onions are soft and lightly browned.

Step 7

Add the chopped tomatoes, coriander powder, and cumin powder. Cook for 5-7 minutes, or until the tomatoes break down and form a thick base.

Step 8

Stir the cooked tomato-onion mixture into the pot of cooked lentils. Mix well and adjust the consistency by adding more water if necessary.

Step 9

Simmer the dhall for another 5 minutes. Stir in the garam masala and taste for seasoning, adjusting salt if needed.

Step 10

Turn off the heat and stir in the fresh cilantro and lemon juice.

Step 11

Serve warm with brown rice, quinoa, or whole-grain flatbread for a complete meal.

Nutrition Facts

Serving size	1572.7 grams (1572.7g)

Amount per serving	% Daily Value*
Calories	894

Total Fat 9.10g	12%
Saturated Fat 1.20g	6%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1249mg	54%
Total Carbohydrate 154.60g	56%
Dietary Fiber 28.60g	102%
Total Sugars 16.50g
Protein 57.00g	114%

Vitamin D 0IU	0%
Calcium 281mg	22%
Iron 20mg	109%
Potassium 2313mg	49%

*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: 8.8%

Protein: 24.6%

Carbs: 66.6%