Indian Three-Lentil Daal with Heat
Indian Three-Lentil Daal with Heat brings together yellow lentils, red lentils, and mung beans simmered until velvety, then finished with a cumin-scented onion and green chile tarka. Warm turmeric and cayenne add layered spice, while cilantro and a squeeze of lemon brighten each bowl. Serve it for a comforting dinner or a nourishing lunch alongside rice or flatbread.
- Prep15 mins
- Cook45 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Indian Three-Lentil Daal with Heat, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 20 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 55
- Heart Health
- 50
- Metabolic
- 54
- Digestive
- 25
- Inflammatory
- 38
- Performance
- 56
- General Wellness
- 1
Rinse the yellow lentils, red lentils, and mung beans, then place them in a medium saucepan with 5 cups water, salt, turmeric, and 1 teaspoon ghee. Bring to a boil. Lower the heat and simmer until the lentils mash easily, about 30 minutes.
- 2
Heat the remaining ghee in a frying pan over medium heat. Add the cumin seeds and cook until they sputter. Add the onion, chile peppers, and ginger; stir-fry until the onions are soft, 5 to 7 minutes. Take off the heat and add the cilantro and cayenne. Transfer this mixture to the lentils.
- 3
Let the mixture simmer for 3 minutes. Remove from heat and stir in the lemon juice.
- Calories 191.31 kcal Moderate 10%
- Protein 6.42 g Moderate 13%
- Carbohydrate 32.72 g 12%
- Total Fat 5.17 g Moderate 7%
- Saturated Fat 3.07 g Moderate 15%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 10.66 mg Low Source 4%
- Sodium 113.39 mg Low Source 5%
- Dietary Fiber 14.86 g Good Source 53%
- Total Sugars 14.86 g --
- Added Sugars 12.44 g High 25%
- Calcium 31.91 mg Low Source 2%
- Iron 2.63 mg Moderate 15%
- Potassium 206.9 mg Low Source 4%
- Vitamin A 50.73 mcg Low Source 6%
- Vitamin C 8.77 mg Low Source 10%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Onions 🧅
About This Recipe
Indian Three Lentil Daal with Heat is made with 14 ingredients and serves 4. It takes about 1 hr and is rated easy. Key ingredients include Cayenne Pepper, Fresh Cilantro, Fresh Ginger, and Ghee. Each serving provides about 191.31 kcal, and is a good source of fiber.
Recipe Questions
- What is Indian Three-Lentil Daal with Heat made of?
- The main ingredients are Cayenne Pepper, Fresh Cilantro, Fresh Ginger, Ghee, Green Chile. The full list of 14 is above.
- How long does it take to make Indian Three-Lentil Daal with Heat?
- About 1 hr in total: 15 mins to prepare and 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 191.31 kcal. The full nutrition breakdown is above.
- Is Indian Three-Lentil Daal with Heat easy to make?
- This recipe is rated easy, with 14 ingredients and 3 steps.
- Is Indian Three-Lentil Daal with Heat healthy?
- Indian Three-Lentil Daal with Heat has an easyChef Pro health score of 57/100. Per serving, it provides 191.31 calories and 6.42 g of protein, or 13% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: saturated fat at 3.07 g (15% of the Daily Value) and added sugars at 12.44 g (25% of the Daily Value). It contains Milk and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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