Healthy Indian lentil recipes
Alpa Momaya
March 29, 2022
Recipe
#1 Masoor dal tadka
Masoor ki dal (red lentils) contains loads of protein.
Ingredients
- 1 cup Masoor ki dal
- 1 cup Finely chopped tomatoes
- 1 cup Finely chopped medium-sized onion
- 1 tsp Ginger garlic paste
- A pinch of turmeric
- 1/4 tsp Dhania powder
- 1/2 tsp Red chili powder
- 1/4 tsp Garam masala
- A pinch of hing
- 1/4 tsp Cumin seeds
- Deseeded red chili
- 1 tbsp Ghee
- Freshly chopped coriander leaves for garnishing
- Salt according to your taste
Instructions
- Wash the lentils thoroughly and soak for 15 minutes. Add the lentils, 1/2 tsp salt, pinch of turmeric, 500ml water in a pressure cooker, and wait for 3-4 whistles.
- In a wok, heat oil. Then, add heeng and cumin. Saute chopped onions till golden-brown. Then, add ginger, garlic paste, remaining spices, chopped tomatoes, and cook till the oil leaves the mixture.
- Transfer the boiled dal into the wok and mix well. Pour the dal into a serving container.
- Temper with ghee, dry red chillies, and jeera. Pour it over the dal.
- Use coriander leaves for garnishing.
Notes
Total Fat – 12 g
Saturated Fat – 7 g
Polyunsaturated Fat – 1 g
Monounsaturated Fat- 4 g
Cholesterol- 28 mg
Sodium-492 mg
Potassium-846 mg
Total Carbohydrate-44 g
Dietary Fiber-20 g
Sugar-4 g
Protein-17 g
Saturated Fat – 7 g
Polyunsaturated Fat – 1 g
Monounsaturated Fat- 4 g
Cholesterol- 28 mg
Sodium-492 mg
Potassium-846 mg
Total Carbohydrate-44 g
Dietary Fiber-20 g
Sugar-4 g
Protein-17 g
#2 Assorted Greens Salad with Lentils
A refreshing salad for a quick, yummy, yet healthy snack.
Ingredients
- 1 cup mixed salad (tomato, cucumber, lettuce, and other greens)
- 1/2 cup lentils cooked
- 1 deseeded, sliced apple
- 1 tbsp feta cheese crushed
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
Instructions
- Add greens, about half the apple slices, and the feta to lentils.
- Drizzle the vinegar and olive oil over the salad.
- Serve the salad with the remaining apple slices as the side.
Notes
Calories-99
Total Fat-13.2 g
Saturated Fat-3.5 g
Cholesterol-12.5 mg
Sodium-115.4 mg
Total Carbohydrate-27.7 g
Dietary Fiber-14 g
Sugar-21.8 g
Protein-12.7 g
Total Fat-13.2 g
Saturated Fat-3.5 g
Cholesterol-12.5 mg
Sodium-115.4 mg
Total Carbohydrate-27.7 g
Dietary Fiber-14 g
Sugar-21.8 g
Protein-12.7 g
#3 Cauliflower-Lentil curry
A heart-healthy, gluten-free curry.
Ingredients
- 1/2 cup rinsed lentils
- 1 chopped onion (small)
- 2 tsp curry powder
- 1/4 tsp turmeric
- Salt (As per your taste)
- 4 deseeded and chopped ripe tomatoes
- 4 cups cauliflower florets
- 1 tsp sunflower oil
- 1 tsp cumin
- 3-4 garlic cloves, crushed
- 2 tsp ginger, fresh and crushed
- Freshly chopped coriander leaves
- 1 tsp brown sugar
- 2 tbsp lemon juice
- 1/4 tsp pepper
- 1 jalapeno pepper, halved
Instructions
- Add lentils, curry powder, salt, turmeric, sauteed onions to a pan, and cook over low heat for about 45 minutes.
- After the lentils are mushy and the consistency of the sauce is thick, add tomatoes, cauliflower florets, and jalapeno peppers. Cook till the cauliflower becomes soft
- Take another frying pan and add cumin, ginger, and garlic and stir till the garlic turns golden.
- Stir in the pepper and add oil-spice mix to the pan with cauliflower mixture.
- Mix lemon juice, brown sugar, and coriander. Serve with plain, steamed rice.
Notes
Total Fat-4.8 g
Saturated Fat-0.5 g
Total Carbohydrate-27.5 g
Dietary Fiber-9.6 g
Sugar-7.2 g
Protein-9.7 g
Saturated Fat-0.5 g
Total Carbohydrate-27.5 g
Dietary Fiber-9.6 g
Sugar-7.2 g
Protein-9.7 g
