Soy-Free Dal Fry
Dive into the comforting warmth of this Soy-Free Dal Fry, a vibrant Indian lentil dish that's both hearty and satisfying. Made with protein-rich yellow moong dal and infused with aromatic spices like cumin, turmeric, and garam masala, this recipe skips the soy and focuses on natural, wholesome ingredients. A touch of ghee adds richness, while fresh tomatoes, onions, and green chili deliver a flavorful base. Finished with a zesty splash of lemon juice and fresh coriander, this dal fry is perfect alongside steamed rice or freshly made chapati. Ready in just 45 minutes, it's a gluten-free, crowd-pleasing option for your next wholesome meal.
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Recipe Information
Ingredients
- 1 cup Yellow moong dal
- 3 cups Water
- 2 tablespoons Ghee
- 1 teaspoon Cumin seeds
- 1 teaspoon Turmeric powder
- 1 medium, chopped Onion
- 1 medium, chopped Tomato
- 1 tablespoon Ginger-garlic paste
- 1 small, chopped Green chili
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 1 teaspoon (or to taste) Salt
- 2 tablespoons, chopped Fresh coriander leaves
- 1 tablespoon Lemon juice
Instructions
Wash the yellow moong dal thoroughly under running water until the water runs clear.
In a pressure cooker, add the washed dal and 3 cups of water. Cook on medium heat until the dal becomes soft, typically 3-4 whistles. Allow the pressure to release naturally before opening.
In a large pan, heat the ghee over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.
Add the chopped onion and sauté until they turn golden brown.
Stir in the ginger-garlic paste and chopped green chili. Cook for 1-2 minutes until the raw smell diminishes.
Add the chopped tomato and cook until softened, about 5 minutes.
Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and sauté for another 1-2 minutes.
Pour the cooked dal into the pan. Mix everything well and simmer on low heat for about 5-7 minutes. Adjust the consistency by adding water, if necessary.
Stir in the garam masala and mix well. Taste and adjust seasoning, if needed.
Turn off the heat and add lemon juice. Garnish with chopped fresh coriander leaves.
Serve hot with steamed rice or Indian bread like chapati or naan.
Nutrition Facts
Calories |
1134 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 18.9 g | 94% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 3614 mg | 157% | |
| Total Carbohydrate | 158.5 g | 58% | |
| Dietary Fiber | 23.0 g | 82% | |
| Total Sugars | 18.7 g | ||
| Protein | 54.5 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 350 mg | 27% | |
| Iron | 19.6 mg | 109% | |
| Potassium | 3265 mg | 69% | |
*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.
