Nut-Free Dal Fry
Experience the comforting warmth of our Nut-Free Dal Fry, a fragrant and flavorful Indian lentil dish that’s perfect for allergy-friendly dining. Made with creamy toor dal (split pigeon peas), this recipe is seasoned with a medley of traditional spices like cumin, mustard seeds, and garam masala, creating a rich and aromatic dish that’s both wholesome and satisfying. Stewed with tomatoes, onions, and a hint of green chilies, this dal fry brings a balance of heat and tanginess, further elevated by a splash of fresh lemon juice. Ready in under 40 minutes, it’s an ideal weeknight dinner option that pairs beautifully with steamed rice or warm flatbreads. Completely nut-free and rich in plant-based protein, it’s a crowd-pleaser for all ages and dietary preferences.
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 3 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Oil
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 1 large Onion, finely chopped
- 2 small Green chilies, slit
- 1 tablespoon Ginger-garlic paste
- 1 large Tomato, finely chopped
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Rinse the toor dal thoroughly under running water until the water runs clear.
In a pressure cooker, combine the rinsed dal with 3 cups of water, turmeric powder, and salt.
Close the pressure cooker lid and cook over medium heat for about 3 whistles. If using a pot, cook on medium heat until the dal is soft and mushy, roughly 20-25 minutes.
Once the pressure releases naturally, open the cooker and lightly mash the cooked dal. Set aside.
In a frying pan, heat oil over medium heat.
Add cumin seeds and mustard seeds. Let them splutter.
Add chopped onions and green chilies. Sauté until the onions turn golden brown.
Stir in the ginger-garlic paste and sauté for another minute until the raw aroma disappears.
Add the chopped tomatoes and cook until they become soft and mushy.
Mix in red chili powder, coriander powder, and garam masala. Sauté for another 2-3 minutes.
Add the cooked and slightly mashed dal into the pan. Mix well.
Simmer the mixture for 5 minutes, allowing all the flavors to meld together.
Add lemon juice and stir through the dal fry.
Garnish with fresh coriander leaves before serving.
Serve hot with steamed rice or flatbread of your choice.
Nutrition Facts
Calories |
1104 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.2 g | 44% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2449 mg | 106% | |
| Total Carbohydrate | 160.0 g | 58% | |
| Dietary Fiber | 38.3 g | 137% | |
| Total Sugars | 17.7 g | ||
| Protein | 50.2 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 284 mg | 22% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 3749 mg | 80% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
