Dairy-Free Traditional Indian Daal

Experience the vibrant flavors of India with this hearty Dairy-Free Traditional Indian Daal, a comforting and wholesome dish that’s perfect for any meal. Crafted with protein-rich red lentils, aromatic spices like cumin, coriander, and turmeric, and a luscious coconut oil base, this recipe delivers bold, authentic taste without the use of dairy. The slow-simmered lentils are infused with the richness of sautéed onions, garlic, and ginger, then brightened with fresh cilantro and a splash of zesty lemon juice. Ready in just 40 minutes, this vegan-friendly dish pairs beautifully with steamed basmati rice, fluffy quinoa, or warm flatbreads. Whether you're seeking a healthy plant-based dinner or a satisfying lunch, this dairy-free daal is a must-try for lovers of traditional Indian cuisine!

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 3 cups Water
• 2 tablespoons Coconut oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Fresh ginger, grated
• 1 medium Tomato, finely chopped
• 1 teaspoon Ground turmeric
• 1 teaspoon Cumin seeds
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground red chili powder
• 1 teaspoon Salt
• 2 tablespoons Fresh cilantro leaves, chopped
• 1 tablespoon Lemon juice
• 0.5 teaspoon Mustard seeds (optional)
• 1 small Green chili, finely chopped (optional)

Directions

Step 1

Rinse the red lentils thoroughly under running water until the water runs clear. Drain and set aside.

Step 2

In a medium pot, combine the rinsed lentils and 3 cups of water. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the lentils are soft and fully cooked. Skim off any foam that forms on the surface. Once cooked, set the pot aside.

Step 3

In a large skillet or sauté pan, heat the coconut oil over medium heat. Add the cumin seeds and mustard seeds (if using), and let them sizzle for 30 seconds until aromatic.

Step 4

Add the chopped onion and sauté for 5-7 minutes, or until the onion is golden and translucent.

Step 5

Stir in the minced garlic, grated ginger, and chopped green chili (if using). Cook for another 1-2 minutes, until fragrant.

Step 6

Add the finely chopped tomato, ground turmeric, ground coriander, red chili powder, and salt. Cook for 3-5 minutes, stirring frequently, until the tomatoes soften and the mixture forms a thick paste (masala base).

Step 7

Pour the cooked lentils along with their cooking water into the skillet. Stir well to combine with the masala. If the mixture is too thick, add a little additional water until you reach your desired consistency.

Step 8

Simmer the dal on low heat for 5-10 minutes, stirring occasionally to prevent sticking.

Step 9

Remove from heat and stir in the chopped cilantro leaves and freshly squeezed lemon juice.

Step 10

Serve hot with steamed basmati rice, quinoa, or your favorite flatbread. Garnish with extra cilantro leaves if desired.

Nutrition Facts

Serving size	(1239.7g)

Amount per serving	% Daily Value*
Calories	610.6

Total Fat 30.8g	0%
Saturated Fat 23.5g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 2409.7mg	0%
Total Carbohydrate 67.0g	0%
Dietary Fiber 22.3g	0%
Total Sugars 12.9g
Protein 22.7g	0%

Vitamin D 0IU	0%
Calcium 190.8mg	0%
Iron 11.9mg	0%
Potassium 1448.2mg	0%

*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.

Source of Calories

Fat: 43.6%

Protein: 14.3%

Carbs: 42.1%