Heart-Healthy Yellow Daal

Indulge in the comforting warmth of Heart-Healthy Yellow Daal, a nutritious twist on a classic Indian dish that's perfect for clean eating. Made with protein-packed yellow split lentils, fragrant spices, and a zesty touch of lime juice, this wholesome recipe is low in fat while bursting with bold flavors. Simmered to creamy perfection and tempered with aromatic garlic, ginger, and vibrant tomatoes, it offers the ultimate guilt-free indulgence. Easy to prepare in just 30 minutes, this versatile daal pairs beautifully with brown rice, whole-grain roti, or a side of veggies for a balanced meal packed with fiber and plant-based protein. Whether you're meal prepping or serving up a weeknight dinner, this heart-healthy dish is as satisfying as it is nourishing!

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Yellow split lentils (moong or toor dal)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Salt
• 1 teaspoon Olive oil
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 2 cloves Garlic, minced
• 1 teaspoon Ginger, minced
• 1 unit Green chili, chopped (optional)
• 1 medium Tomato, finely chopped
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground cumin
• 2 tablespoons Fresh cilantro, chopped
• 1 teaspoon Lime or lemon juice

Directions

Step 1

Rinse the yellow split lentils thoroughly under cold water until the water runs clear. This helps remove excess starch and ensures a smooth daal.

Step 2

In a medium pot, combine the lentils, water, turmeric powder, and salt. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are soft and fully cooked. Stir occasionally to prevent sticking or burning.

Step 3

Once cooked, use a whisk or spoon to gently mash the lentils into a creamy consistency. Set aside.

Step 4

In a small skillet or pan, heat the olive oil over medium heat. Add the mustard seeds and cumin seeds, and let them splutter for about 30 seconds to release their aroma.

Step 5

Add the minced garlic and ginger to the pan. Sauté for 1-2 minutes until fragrant. If you are using green chili, add it now for a touch of heat.

Step 6

Stir in the chopped tomato, ground coriander, and ground cumin. Cook for 4-5 minutes, or until the tomatoes soften and the mixture forms a thick, flavorful base.

Step 7

Pour the cooked tomato and spice mixture into the pot of boiled lentils. Stir well to combine all the flavors.

Step 8

Simmer the daal for an additional 5 minutes to marry the flavors. Taste and adjust salt if needed, keeping in mind recommended heart-healthy sodium limits.

Step 9

Turn off the heat and stir in the chopped cilantro and lime juice for a fresh, zesty finish.

Step 10

Serve the heart-healthy yellow daal warm with brown rice, whole-grain roti, or a side of steamed vegetables for a nourishing meal.

Nutrition Facts

Serving size	1337.4 grams (1337.4g)

Amount per serving	% Daily Value*
Calories	899

Total Fat 18.30g	23%
Saturated Fat 2.70g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1254mg	55%
Total Carbohydrate 138.80g	50%
Dietary Fiber 33.60g	120%
Total Sugars 8.40g
Protein 53.10g	106%

Vitamin D 0IU	0%
Calcium 243mg	19%
Iron 17mg	94%
Potassium 2975mg	63%

*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: 17.7%

Protein: 22.8%

Carbs: 59.6%