Nut-Free Indian Masoor Dal (Red Lentil Curry)

Delight in the comforting flavors of Nut-Free Indian Masoor Dal, a wholesome red lentil curry that's packed with protein, vibrant spices, and heartwarming aromas. This nut-free recipe combines tender masoor dal with a fragrant blend of cumin, turmeric, and coriander, perfectly balanced by tangy tomatoes and a splash of fresh lemon juice. Ghee or vegetable oil creates a luscious base, while minced garlic, grated ginger, and a hint of green chili bring bold, authentic Indian flavors to life. Ready in just 40 minutes, this simple yet satisfying dish is perfect for busy weeknights and caters to those with nut allergies. Garnish with fresh cilantro and serve with steamed rice or Indian bread for a nourishing meal that’s as comforting as it is flavorful. Explore this gluten-free, vegetarian-friendly recipe today and add a touch of spice to your dinner table!

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 200 grams Red lentils (masoor dal)
• 750 ml Water
• 2 tablespoons Ghee or vegetable oil
• 1 teaspoon Cumin seeds
• 1 medium Onion, finely chopped
• 3 large Garlic cloves, minced
• 1 teaspoon Ginger, grated
• 1 small Green chili, slit lengthwise
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 1 large Tomato, chopped
• 1 teaspoon Salt
• 2 tablespoons Cilantro leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the red lentils under cold running water until the water runs clear. Set aside.

Step 2

In a medium saucepan, combine the lentils and 750 ml of water. Bring to a boil over medium-high heat.

Step 3

Reduce the heat to a simmer, cover, and cook for 15-20 minutes or until the lentils are soft and cooked through.

Step 4

While the lentils are cooking, heat the ghee or oil in a large frying pan over medium heat.

Step 5

Add the cumin seeds and let them sizzle for a few seconds until aromatic.

Step 6

Add the chopped onion and cook for 5-6 minutes until it becomes soft and translucent.

Step 7

Stir in the minced garlic, grated ginger, and slit green chili. Sauté for another minute until fragrant.

Step 8

Add the turmeric powder, red chili powder, and coriander powder. Stir and cook for 1-2 minutes to toast the spices.

Step 9

Add the chopped tomato and salt, and cook for 5-6 minutes or until the tomato becomes soft and pulpy.

Step 10

Check the cooked lentils; they should be tender and mushy. If there is excess water, you can either leave it to thicken or remove a little, depending on your preference.

Step 11

Combine the tomato-onion mixture with the cooked lentils. Mix well and cook over low heat for another 5 minutes to blend the flavors.

Step 12

Finish with chopped cilantro and a tablespoon of lemon juice. Stir to mix.

Step 13

Serve the Nut-Free Indian Masoor Dal hot with steamed rice or Indian bread.

Nutrition Facts

Serving size	(1333.9g)

Amount per serving	% Daily Value*
Calories	619.1

Total Fat 30.7g	0%
Saturated Fat 17.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 71.7mg	0%
Sodium 2414.5mg	0%
Total Carbohydrate 69.2g	0%
Dietary Fiber 22.8g	0%
Total Sugars 14.0g
Protein 23.2g	0%

Vitamin D 0IU	0%
Calcium 205.2mg	0%
Iron 11.8mg	0%
Potassium 1592.3mg	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: 42.8%

Protein: 14.4%

Carbs: 42.9%