Sugar-Free Dal Fry
Experience the wholesome goodness of 'Sugar-Free Dal Fry,' a comforting Indian lentil dish that’s as flavorful as it is nutritious. This classic recipe features toor dal (yellow split pigeon peas) simmered to creamy perfection and infused with aromatic spices like cumin, mustard seeds, and garam masala. Sautéed onion, tomato, and ginger-garlic paste form a rich base, while a hint of lemon juice and fresh coriander leaves add a refreshing finish. Perfect for those seeking a sugar-free, high-protein, and gluten-free meal, this dal fry can be made vegan-friendly with a simple swap of ghee for plant-based oil. Serve it piping hot with steamed basmati rice or warm roti to delight your taste buds with every mouthful.
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Recipe Information
Ingredients
- 1 cup Yellow split pigeon peas (Toor Dal)
- 3 cups Water
- 2 tablespoons Ghee (or oil for a vegan option)
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 1 unit Green chili, slit
- 1 teaspoon Ginger-garlic paste
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 0.5 teaspoon Garam masala
- 2 tablespoons Coriander leaves, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the toor dal thoroughly under running water until the water runs clear, then soak it for 15 minutes if time allows.
In a pressure cooker, combine the soaked dal with 3 cups of water and a pinch of turmeric. Close the lid and cook for 3-4 whistles, or until the dal is completely cooked and soft. Once done, set aside to cool naturally.
In a large pan, heat the ghee (or oil for vegan) over medium heat. Add cumin and mustard seeds, and let them sizzle until aromatic.
Add finely chopped onions to the pan, sauté until golden and translucent.
Stir in the slit green chili and ginger-garlic paste. Cook until the raw smell disappears, about 2 minutes.
Add the chopped tomato and a pinch of salt, cook until the tomatoes turn mushy and the oil begins to separate from the masala, approximately 5 minutes.
Mix in the remaining turmeric powder, red chili powder, and salt. Sauté for a minute.
Pour the cooked dal into the pan, stirring well to incorporate the masala mixture.
Add garam masala and cook the dal on a medium-low flame for about 5 minutes, stirring occasionally until you achieve a creamy consistency.
Finish with chopped coriander leaves and lemon juice. Simmer for an additional minute.
Serve hot, garnished with more coriander leaves if desired, alongside steamed rice or roti.
Nutrition Facts
Calories |
1059 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.7 g | 43% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 2436 mg | 106% | |
| Total Carbohydrate | 149.2 g | 54% | |
| Dietary Fiber | 35.8 g | 128% | |
| Total Sugars | 13.9 g | ||
| Protein | 48.6 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 251 mg | 19% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 3458 mg | 74% | |
*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.
