Here is a simple, low-oil recipe for Simple Weight Loss Dal (Indian Lentil Soup).

 A simple Masoor Dal (Red Lentil) or Moong Dal (Split Yellow Lentil) is incredibly healthy, easy to make, and perfect for a weight-loss dinner due to its high fibre and protein content.

Simple Weight Loss Dal (Red or Yellow Lentil Soup)

This recipe is intentionally light on oil (using just 1 teaspoon) and focuses on the flavour of ginger, garlic, and fresh herbs.

Ingredients

Category	Item	Quantity	Notes
Main	Masoor Dal (Red) or Moong Dal (Yellow)	$1/2$ cup	Washed and soaked for 30 minutes (optional, but helps cooking).
Aromatics	Onion	$1/2$ medium	Finely chopped.
	Tomato	1 small	Finely chopped.
	Ginger-Garlic Paste	1 tsp	Or finely grated fresh ginger and garlic.
Spices	Turmeric Powder (Haldi)	$1/2$ tsp
	Cumin Powder (Jeera)	$1/2$ tsp
	Coriander Powder (Dhania)	$1/2$ tsp
	Red Chili Powder	To taste	Optional.
Finish	Water	3-4 cups	For cooking.
	Salt	To taste
	Lemon Juice	1 tsp	For tanginess at the end.
	Fresh Coriander Leaves	Handful	Chopped, for garnish.
Tempering (Tadka)	Ghee or Oil	1 tsp	Keep the oil minimal.
	Cumin Seeds (Jeera)	$1/2$ tsp
	Hing (Asafoetida)	A pinch	Optional, aids digestion.
	Green Chilies	1-2	Slit, optional.

Instructions

1. Cook the Dal

1. Pressure Cook: Place the washed dal, turmeric powder, and 3 cups of water into a pressure cooker.

2. Cook: Cook for 3-4 whistles (or until the dal is completely soft and mashed easily). If using a regular pot, cook for 30-40 minutes, adding water as needed.

3. Mash: Once cooked, open the cooker and lightly mash the dal with a whisk or the back of a spoon to give it a creamy consistency. Add water to achieve your preferred soup-like consistency.

2. Prepare the Light Tempering (Tadka)

1. Heat Oil: Heat 1 teaspoon of oil or ghee in a separate small pan over medium heat. This is the only oil used.

2. Sauté Spices: Add the cumin seeds and a pinch of hing. Let the cumin seeds splutter (about 10-15 seconds).

3. Sauté Aromatics: Add the chopped onions and green chilies. Sauté until the onions turn translucent (about 2-3 minutes).

4. Add Paste & Tomato: Add the ginger-garlic paste and sauté for another minute until the raw smell disappears. Then, add the chopped tomatoes and cook until they soften (about 3-4 minutes).

5. Add Dry Spices: Stir in the cumin powder, coriander powder, and red chili powder. Cook for 30 seconds until fragrant.

3. Combine and Finish

1. Mix: Pour the cooked dal into the tempering pan (or pour the tempering into the dal pot).

2. Simmer: Mix well and let it simmer for 5-7 minutes to allow the spices to meld with the dal. Check for salt and adjust.

3. Finish: Just before serving, stir in the fresh lemon juice and garnish generously with fresh coriander leaves.

🥗 How to Serve for Weight Loss

Serve a large bowl of this Dal with:

• A side of Steamed or Sautéed Vegetables (like broccoli, beans, or carrots).

• One small whole-wheat Roti or a small portion of Brown Rice (optional, depending on your carb allowance).

Enjoy your light, healthy, and protein-packed dinner! Would you like a recipe for a side vegetable dish to pair with the Dal?