Healthy Indian lentil recipes

Alpa Momaya

March 29, 2022

#1 Masoor dal tadka

Masoor ki dal (red lentils) contains loads of protein.
Course Salad
Servings 1 serving
Calories 247 kcal


  • 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


  • 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.


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
Keyword lentil, masoor dal

#2 Assorted Greens Salad with Lentils

A refreshing salad for a quick, yummy, yet healthy snack.
Course Salad
Calories 99 kcal


  • 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


  • 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.


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
Keyword salad

#3 Cauliflower-Lentil curry

A heart-healthy, gluten-free curry.
Course Side Dish
Calories 177 kcal


  • 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


  • 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.


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
Keyword cauliflower, curry, lentil

About the Author

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

Related Articles


Add Your Comment

Your email address will not be published. Required fields are marked *

Recipe Rating

Your health is our priority. Talk to one of our experts and get the best plan for you today.
Chat With Us