Sugar-Free Dal Fry

Experience the rich and wholesome flavors of this Sugar-Free Dal Fry, a healthier twist on a classic Indian comfort dish. Made with protein-packed yellow split pigeon peas (toor dal) and infused with the warm, aromatic goodness of cumin, mustard seeds, and garam masala, this recipe is a delightful harmony of taste and nutrition. Ghee or oil serves as the base for a flavorful masala of onions, tomatoes, and ginger-garlic paste, simmered to perfection with a creamy dal consistency. Naturally free from added sugars, this Indian lentil curry is perfect for diabetics and anyone looking for a clean, wholesome meal. Ready in just 40 minutes, this delicious dal fry pairs wonderfully with steamed rice or soft rotis and a squeeze of fresh lemon for an added citrus kick. Perfect for weeknight dinners or meal preps, it's hearty, satisfying, and brimming with authentic Indian spices!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Rinse the toor dal thoroughly under running water until the water runs clear, then soak it for 15 minutes if time allows.

Step 2

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.

Step 3

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.

Step 4

Add finely chopped onions to the pan, sauté until golden and translucent.

Step 5

Stir in the slit green chili and ginger-garlic paste. Cook until the raw smell disappears, about 2 minutes.

Step 6

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.

Step 7

Mix in the remaining turmeric powder, red chili powder, and salt. Sauté for a minute.

Step 8

Pour the cooked dal into the pan, stirring well to incorporate the masala mixture.

Step 9

Add garam masala and cook the dal on a medium-low flame for about 5 minutes, stirring occasionally until you achieve a creamy consistency.

Step 10

Finish with chopped coriander leaves and lemon juice. Simmer for an additional minute.

Step 11

Serve hot, garnished with more coriander leaves if desired, alongside steamed rice or roti.

Nutrition Facts

Serving size	(1230.3g)

Amount per serving	% Daily Value*
Calories	1059.2

Total Fat 33.7g	0%
Saturated Fat 18.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 71.7mg	0%
Sodium 2435.6mg	0%
Total Carbohydrate 149.2g	0%
Dietary Fiber 35.8g	0%
Total Sugars 13.9g
Protein 48.6g	0%

Vitamin D 0IU	0%
Calcium 251.3mg	0%
Iron 13.9mg	0%
Potassium 3458.3mg	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: 27.7%

Protein: 17.8%

Carbs: 54.5%