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Yellow Dal With Turmeric: The Cheapest Healthy Dinner

By the Healthy Plate team

Yellow Dal

Dal is everyday food in India: lentils cooked soft and finished with a "tadka" — spices sizzled in a spoon of oil and poured on top. Cheap, filling and perfect for dinner.

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Why dal?

  • Protein and fibre from lentils
  • Turmeric for colour and flavour
  • Cheap and feeds the family

Yellow Dal

5 minPrep
25 minCook
4Servings
250kcal

Ingredients

  • 1 cup yellow lentils (moong or toor dal), rinsed
  • 4 cups water
  • 1 tsp turmeric
  • 1 tbsp oil or ghee
  • 1 tsp cumin seeds
  • 3 garlic cloves, sliced
  • 1 tomato
  • Coriander and lemon

Method

  1. Simmer lentils with water and turmeric for 20 minutes until soft.
  2. In a small pan heat the oil and sizzle cumin and garlic for a minute (the tadka).
  3. Add chopped tomato for two minutes, then pour it over the lentils.
  4. Finish with coriander and lemon; serve with brown rice or wholegrain bread.
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Tip

In a pressure cooker the lentils are done in just 8 minutes.

What is tadka?

Tadka is the secret of dal: whole spices (cumin, mustard seed, garlic, chilli) sizzled for seconds in a spoon of oil or ghee and poured over at the end. Big aroma, little fat.

Frequently asked questions

How is dal different from regular lentil soup?

Dal uses split, hulled lentils (yellow or red) that cook faster and go silky.

Can I use red lentils?

Yes — they cook in 15 minutes and taste similar.

Is it good for diabetics?

Lentils are slow carbs with fibre, so a moderate portion is a good choice. Check portions with your doctor.

⚠️ For general education only. If you have a health condition or allergy, consult your doctor.