Soy-Free Dal Fry

Indulge in the comforting flavors of this Soy-Free Dal Fry, a hearty Indian lentil dish made with yellow moong dal and a fragrant blend of spices. Simmered to perfection, this protein-packed recipe features ghee, cumin, and garam masala for a rich, aromatic base, with fresh chopped tomatoes and onions adding layers of texture and flavor. Perfectly balanced with a hint of zesty lemon juice and garnished with fresh coriander leaves, it's a wholesome dish that's ready in just 45 minutes. Ideal for serving with steamed rice or warm chapati, this soy-free, gluten-free recipe is a must-try for lovers of easy, nutritious, and flavorful comfort food.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Wash the yellow moong dal thoroughly under running water until the water runs clear.

Step 2

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.

Step 3

In a large pan, heat the ghee over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.

Step 4

Add the chopped onion and sauté until they turn golden brown.

Step 5

Stir in the ginger-garlic paste and chopped green chili. Cook for 1-2 minutes until the raw smell diminishes.

Step 6

Add the chopped tomato and cook until softened, about 5 minutes.

Step 7

Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and sauté for another 1-2 minutes.

Step 8

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.

Step 9

Stir in the garam masala and mix well. Taste and adjust seasoning, if needed.

Step 10

Turn off the heat and add lemon juice. Garnish with chopped fresh coriander leaves.

Step 11

Serve hot with steamed rice or Indian bread like chapati or naan.

Nutrition Facts

Serving size	(1280.5g)

Amount per serving	% Daily Value*
Calories	1133.8

Total Fat 32.5g	0%
Saturated Fat 18.9g	0%
Polyunsaturated Fat 0.1g
Cholesterol 80mg	0%
Sodium 3614.3mg	0%
Total Carbohydrate 158.5g	0%
Dietary Fiber 23.0g	0%
Total Sugars 18.7g
Protein 54.5g	0%

Vitamin D 0IU	0%
Calcium 349.9mg	0%
Iron 19.6mg	0%
Potassium 3265.1mg	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: 25.6%

Protein: 19.0%

Carbs: 55.4%