Yellow Lentil Dal

Creamy, aromatic, and bursting with vibrant spices, this Yellow Lentil Dal is the ultimate comfort food that's as nourishing as it is delicious. Made with protein-packed yellow lentils (moong dal) simmered to a luscious consistency, this Indian-inspired dish is infused with the bold flavors of cumin, mustard seeds, and turmeric, and elevated by the tang of fresh tomato, cilantro, and a hint of lemon. Perfect for a quick weeknight dinner or an impressive vegetarian centerpiece, this one-pot wonder comes together in just 40 minutes. Pair it with fluffy rice or warm, buttery naan for a wholesome, satisfying meal that’s naturally gluten-free, packed with plant-based protein, and loaded with flavor.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup yellow lentils (moong dal)
• 4 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 2 tablespoons ghee or vegetable oil
• 1 teaspoon cumin seeds
• 0.5 teaspoon mustard seeds
• 1 unit small onion, finely chopped
• 2 unit garlic cloves, minced
• 1 teaspoon fresh ginger, minced
• 1 unit green chili, finely chopped (optional)
• 1 unit tomato, diced
• 1 teaspoon ground coriander
• 0.5 teaspoon ground cumin
• 0.25 teaspoon chili powder
• 2 tablespoons fresh cilantro leaves, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the yellow lentils thoroughly under cold running water until the water runs clear.

Step 2

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

Step 3

Reduce the heat to low, cover, and simmer for 20–25 minutes, or until the lentils are soft and creamy. Stir occasionally to prevent sticking.

Step 4

Meanwhile, heat ghee or vegetable oil in a small skillet over medium heat. Add the cumin seeds and mustard seeds. Sauté for 30 seconds until they begin to sizzle and pop.

Step 5

Add the chopped onion to the skillet and sauté until golden, about 5–6 minutes.

Step 6

Stir in the minced garlic, ginger, and green chili (if using) and cook for another minute until fragrant.

Step 7

Add the diced tomato, ground coriander, ground cumin, and chili powder to the skillet. Cook for 3–4 minutes until the tomato softens and the spices are well-blended.

Step 8

Pour the spiced tomato mixture into the cooked lentils and stir to combine. Simmer for an additional 5 minutes to allow the flavors to meld.

Step 9

Remove the dal from heat and stir in the chopped cilantro leaves and lemon juice.

Step 10

Serve hot with rice, naan, or your favorite flatbread. Enjoy!

Nutrition Facts

Serving size	1490.6 grams (1490.6g)

Amount per serving	% Daily Value*
Calories	1052

Total Fat 32.30g	41%
Saturated Fat 18.20g	91%
Polyunsaturated Fat 0.00g
Cholesterol 72mg	24%
Sodium 2449mg	106%
Total Carbohydrate 141.80g	52%
Dietary Fiber 23.60g	84%
Total Sugars 14.30g
Protein 53.10g	106%

Vitamin D 0IU	0%
Calcium 246mg	19%
Iron 11mg	59%
Potassium 3198mg	68%

*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: 27.2%

Protein: 19.8%

Carbs: 53.0%