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Low Calorie Dals, Kadhis recipes

Last Updated : Jun 13,2018

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Low Calorie Veg Dals and Kadhis

Low Cal Dals and Kadhis are protein rich accompaniments and form an integral part of Indian main meals. Each state has its own way of making dals using different combinations of spices and masalas. Like moving towards west, they predominantly use coriander powder and cumin seeds powder, and towards south there is abundance use of rasam powder or sambhar powder, while the north zone has garam masala as their secret masala. Here in this section you will find an array of dals from all these regions.

From simple dals like Dahiwali Toovar Dal and Hariyali Dal to a few unusual ones like Fatless Maa ki Dal, Turai aur Moong ki Dal, Vaal Dalimbi etc. Kadhis also have no limits. Subzi Kadhi, Sprouts Kadhi and Tamatar ki Kadhi are a few low calorie options you can rely on and add to your low cal diet without guilt.

Low Oil Dals

We have Hariyali Dal made with 1 tsp of oil. Then we have Dahiwala Toovar Dal made with Zero Oil and low fat curds.

Punjabi Low Cal Dals

Dal Makhani is the most popular dal in Punjab and can be made with low fat milk and only 1 tsp of oil. Then we can have the Fatless Maa Ki Dal which does not use high fat butter.

South Indian Low Cal Dals

Have your low cal Sambar (84 calories) and Rasam ( only 48 calories per cup) with some Buckwheat Dosa (92 calories) to complete a super healthy Breakfast. We have also some low cal Green Chutney to accompany this.
These dals and kadhis are a good way to add many nutrients to our diet like.
1. Protein
2. Iron
3. Fibe
4. Folate 

Try these simple healthier dals a part of your meals for lunch or dinner.

Show only recipe names containing:

Methi Toovar Dal, Healthy Recipe
Recipe# 42405
13 Jun 18

by Tarla Dalal
No reviews
Add more punch to the everyday toovar dal by teaming it up with tongue-tickling fenugreek leaves. Methi leaves have a very attractive flavour and aroma – its unique bitterness is actually pleasing to the palate and quite addictive! Here, it perks up the flavour of toovar dal, along with other ev ....
Recipe# 3578
10 Mar 18

 by Tarla Dalal
The aromatic flavours of this traditional South Indian dish are truly irresistible. The speciality of this sambhar is that it is made with minimal oil and loads of vegetables which enhance its nutritive value. When served hot with Nutritious Stuffed Idlis, it makes a meal that is very hard to resi ....
Rasam, South India Rasam, Home Made Rasam
Recipe# 3575
12 Mar 16

 by Tarla Dalal
There is no place like home, and nothing as soothing as homemade food! In short, a south Indian would say, “Ah, Rasam!” The homeliest of South Indian recipes, Rasam is a thin lentil soup perked up with tamarind pulp and chopped tomatoes, a traditional spice ....
Hariyali Dal (  Cooking with 1 Teaspoon Oil)
Recipe# 3573
26 Nov 12

 by Tarla Dalal
Spinach and chana dal complement each other perfectly in this aromatic dish which is an excellent source of protein, iron, vitamin A and calcium. Try this dal with steamed brown rice or rotis. This is a good recipe for entertaining too!
Fatless Maa ki Dal
Recipe# 7464
12 Apr 15

 by Tarla Dalal
Think dal and the first thing that comes to mind is mother’s cooking. While moms are generally fond of pampering their children with oodles of ghee and butter, we must learn to tone down on these fatty ingredients as we grow up! So, here a fatless version of Maa ki Dal, which not only retains the s ....
Spicy Yellow Moong Dal
Recipe# 22174
31 May 18

 by Tarla Dalal
This Spicy Yellow Moong Dal is so tasty you will want to make it every day, and you can – because it is so simple and easy-to-make. Unlike traditional methods of making dal with a ghee-loaded tempering, this dal is made without any oil and yet tastes the same. Moong Dal is a storehouse of nutr ....
Palak Toovar Dal ( Calcium Rich Recipe)
Recipe# 4804
31 May 18

 by Tarla Dalal
Spinach and toovar dal used for this mildly spiced recipe, makes this dal a rich calcium source. Serve hot with roti or rice.
Dal Moghlai ( Low Cholesterol Recipe)
Recipe# 5292
05 Apr 18

 by Tarla Dalal
Serve this flavourful dal with steaming hot rice for a wholesome and zero cholesterol meal.
Kanch Moong Dal
Recipe# 41363
06 Jan 17

 by Tarla Dalal
A no-fuss recipe from the Bengali repertoire, Kanch Moong Dal is a delightful, mildly spiced dish that you can make anyday. This traditional recipe is made with just a teaspoon of oil, and derives its flavour from a tempering of red chillies and seeds. It ....
Palak Kadhi
Recipe# 22178
23 Mar 13

 by Tarla Dalal
Ever thought of making kadhi with an infusion of palak? Sounds strange, but tastes and looks very interesting. Palak purée and green paste imparts flavouir along with a bright green colour and vitamin A to the dish. You can skip the garlic if you do not like its flavour. Serve with a bowl of brown r ....
Moong Dal with Spinach
Recipe# 1371
28 Jan 15

  This recipe has an associated video
 by Tarla Dalal
Though prepared in various different ways across the country, Moong Dal with Spinach is nevertheless a favourite combination in desi cooking. Here, we have made a low calorie version of this delicious iron-rich dal. This recipe is chock full of nutrients, as spinach brings protein, garlic has anti-b ....
Sprouts Kadhi ( Low Calorie Healthy Cooking )
Recipe# 33003
23 Nov 15

  This recipe has an associated video
 by Tarla Dalal
The humble kadhi gets an extra shot of nutrition with the addition of sprouts! With just everyday spices, the Sprouts Kadhi gets an enchanting aroma and flavour. Use low-fat curds to pull this nutritious and fibre-rich kadhi further down the calorie counter. For a truly memorable meal, serve hot wit ....
Low Calorie Dal Makhani
Recipe# 3570
26 Nov 12

by Tarla Dalal
Dal makhani, a flavourful robust lentil preparation, is a celebrated delicacy from punjab. Rajma and whole urad provide protein and calcium which are extremely important for maintenance of your body cells and healthy bones. Cooking the dal in tomato purée adds a little sharpness to this dish and als ....
Vaal ki Usal
Recipe# 3964
29 Jun 16

 by Tarla Dalal
A popular, easy to make Maharashtrian dish. The combination of jaggery and kokum gives a sweet and tangy taste to the usal. Vaal provides you the much needed protein and iron. A thoughtful addition of vitamin C rich coriander improves the absorption of iron ....
Dahiwali Toovar Dal
Recipe# 22168
31 May 18

  This recipe has an associated video
 by Tarla Dalal
In this sumptuous recipe, low-fat curds provides a tangy twist to toovar dal without adding much to the calorie count. To get the best texture and flavour, make sure you add the curds after lowering the flame so that it does not curdle. Apart from being low in fat, the other good news is that the Da ....
Turai Aur Moong ki Dal
Recipe# 3577
26 Nov 12

 by Tarla Dalal
Turai is disliked by many of us due to its unusual appearance. It is actually one of those vegetables that absorbs other flavours beautifully and has been made more delicious and nutritious by addition it to moong dal. Moong dal is one of the easiest dals to digest and also provides plenty of prot ....
Methiche Varan ( Weight Loss After Pregnancy )
Recipe# 33048
20 Aug 09

 by Tarla Dalal
It is right to be concerned about shedding your pregnancy weight after delivery, but you surely do not have to worry about losing variety or flavour in the foods you have! Methiche Varan is a perfect example. An authentic Maharashtrian dal reverberating with all the flavours that the desi palate yea ....
Khatta Urad Dal ( Zero Oil Urad Dal Recipe)
Recipe# 22173
31 May 18

  This recipe has an associated video
 by Tarla Dalal
A lip-smacking preparation of wholesome urad dal, perked up with calcium-rich curds and pungent ginger, garlic pastes. Although it makes use of minimal ingredients, the Khatta Urad Dal has a distinct, tongue-tickling flavour that you are sure to relish. The highlight of this recipe, as t ....
Sprouted Kala Chana Ambti
Recipe# 3576
26 Nov 12

  This recipe has an associated video
by Tarla Dalal
Like Sambhar is to Tamil Nadu, Amti is to Maharashtra. Amti is a flavourful dal preparation that is frequently prepared in Maharashtrian households. It is a versatile dish with many variants, and this particular one is a Sprouted Kala Chana Amti. It is rich in fibre and protein due to the use of kal ....
Rajma and Urad Dal
Recipe# 5574
31 May 18

  This recipe has an associated video
 by Tarla Dalal
A pan of mixed pulses, seasoned with spices and lots of garlic, cooked in just two teaspoons of oil. Apart from delighting you with its lip-smacking flavour and aroma, Rajma and Urad Dal also boosts your iron, fibre and vitamin C levels. To make a sumptuous meal, serve this dal hot and fresh with a ....
Steamed Palak Pakoda Kadhi
Recipe# 4064
01 Oct 16

by Tarla Dalal
The palak pakodas in this recipe are steamed in a steamer and not deep-fried. The curd and besan combination makes the kadhi a rich source of protein and calcium too. Just by not deep-frying the pakodas, reducing the use of fat and by replacing full-fat curds with low-fat curds, the calorie co ....
Methiwali Dal
Recipe# 5577
23 Aug 11

 by Tarla Dalal
This dal serves a dual purpose it's extremely good for people with heart ailments along with diabetes as methi helps to control blood sugar levels. I have added ginger and garlic to this dal which gives the perfect spice effect and helps to avoid the need of oil-laden pickles. Serve hot with Stuffed ....
Mixed Vegetable Dal
Recipe# 33002
23 Nov 15

 by Tarla Dalal
This irresistible Mixed Vegetable Dal is a chock-full of nutritious vegetables like kaddu, gavarfali and baingan along with a combination of toovar and masoor dals, which makes a wholesome meal in its own right. Instead of cooking the vegetables in oddles of oil, we have cooked them in water to red ....
Vaal Dalimbi
Recipe# 22202
13 Jun 11

 by Tarla Dalal
Most Maharashtrian Subzis are made using lots of coconut paste. Here's a delicious but healthy exception that uses only 2 tablespoons of coconut, thereby making it low in calories and fat. Sprouting Vaal helps increase its vitamin and mineral content and makes it easily digestible too.
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