Fitness / March 29, 2022

Healthy Indian lentil recipes

Healthy Indian lentil recipes HealthifyMe HealthifyMe – The definitive guide to weight loss, fitness and living a healthier life.

Print #1 Masoor dal tadka

Masoor ki dal (red lentils) contains loads of protein.

Course Salad

Keyword lentil, masoor dal

Servings 1 serving

Calories 247kcal

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

Print #2 Assorted Greens Salad with Lentils

A refreshing salad for a quick, yummy, yet healthy snack.

Course Salad

Keyword lentils, salad

Calories 99kcal

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

Print #3 Cauliflower-Lentil curry

A heart-healthy, gluten-free curry.

Course Side Dish

Keyword cauliflower, curry, lentil

Calories 177kcal

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

The post Healthy Indian lentil recipes appeared first on HealthifyMe.