Soy-Free Indian Masoor Dal (Red Lentil Curry)

Savor the comforting flavors of **Soy-Free Indian Masoor Dal (Red Lentil Curry)**, a wholesome and protein-packed dish that's as nourishing as it is flavorful. This vibrant curry highlights tender red lentils simmered to creamy perfection and infused with warming Indian spices like turmeric, coriander, and garam masala. Aromatic sautéed onions, garlic, and ginger create a rich, savory base, while a burst of freshness from lemon juice and chopped cilantro ties everything together. Completely soy-free and naturally vegetarian, this easy-to-prepare recipe is ideal for busy weeknights or cozy dinners. Pair it with fragrant basmati rice or soft Indian flatbreads for the ultimate plant-based comfort meal. Perfect for meal prep or satisfying cravings for classic Indian flavors, this masoor dal curry is a must-try!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils (masoor dal)
• 3 cups water
• 2 tablespoons vegetable oil
• 1 teaspoon cumin seeds
• 1 unit medium onion, finely chopped
• 3 units garlic cloves, minced
• 1 inch fresh ginger, minced
• 1 unit green chili, chopped (optional)
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon ground cumin
• 1 unit tomato, chopped
• 1 teaspoon salt
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro, chopped
• 0.5 teaspoon garam masala

Directions

Step 1

Rinse the red lentils in a sieve under running water until the water runs clear. Set them aside to drain.

Step 2

In a medium saucepan, add the red lentils and 3 cups of water. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for about 15-20 minutes, or until the lentils are soft and begin to break down.

Step 3

While the lentils are cooking, heat the vegetable oil in a large skillet over medium heat. Add the cumin seeds and fry for about 30 seconds until they become aromatic.

Step 4

Add the chopped onion to the skillet and sauté for about 5 minutes, or until the onion is golden brown.

Step 5

Stir in the minced garlic, ginger, and chopped green chili (if using). Sauté for an additional 1-2 minutes until the garlic is golden and fragrant.

Step 6

Add the turmeric powder, coriander powder, and ground cumin to the skillet. Cook the spices for about 1 minute, stirring frequently, to enhance their flavors.

Step 7

Add the chopped tomato to the skillet and cook for 3-4 minutes, until the tomato softens, and the mixture becomes a thick paste.

Step 8

Add the cooked lentils and their cooking water to the skillet. Stir to combine all the ingredients thoroughly.

Step 9

Add the salt and stir well. Allow the dal to simmer for about 5 minutes on low heat, stirring occasionally.

Step 10

Remove the skillet from heat and stir in the lemon juice and chopped cilantro.

Step 11

Sprinkle with garam masala and gently stir to incorporate.

Step 12

Serve the Masoor Dal hot with rice or any Indian flatbread for a complete meal.

Nutrition Facts

Serving size	(1242.3g)

Amount per serving	% Daily Value*
Calories	583.6

Total Fat 29.2g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 2413.1mg	0%
Total Carbohydrate 66.5g	0%
Dietary Fiber 21.9g	0%
Total Sugars 12.9g
Protein 22.8g	0%

Vitamin D 0IU	0%
Calcium 204.8mg	0%
Iron 12.9mg	0%
Potassium 1466.5mg	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: 42.4%

Protein: 14.7%

Carbs: 42.9%