Sugar-Free Vegetable Dal Curry

Savor the comforting flavors of this Sugar-Free Vegetable Dal Curry, a wholesome dish packed with protein-rich yellow lentils, vibrant vegetables, and fragrant Indian spices. This healthy, gluten-free recipe combines creamy moong dal or toor dal with a medley of carrots, green beans, spinach, and aromatic herbs like minced ginger, garlic, and cilantro. Perfect for a balanced meal, this curry is gently spiced with turmeric, cumin, garam masala, and a hint of chili powder, making it a crowd-pleaser for all spice preferences. Finished with a splash of lemon juice for a zesty touch, it pairs beautifully with steamed rice, quinoa, or warm flatbreads. With no added sugar and minimal prep time, this nutrient-rich vegetable dal is an ideal choice for quick, flavorful weeknight dinners and satisfying meal preps.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Yellow lentils (moong dal or toor dal)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Cooking oil (coconut or vegetable oil)
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 1 tablespoon Fresh ginger, minced
• 2 cloves Garlic, minced
• 1 medium Onion, chopped
• 2 medium Tomatoes, diced
• 1 medium Carrot, diced
• 1 cup Green beans, chopped
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 2 cups Spinach leaves, chopped
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the yellow lentils thoroughly under cold water until the water runs clear. Set aside.

Step 2

In a medium pot, combine the lentils, water, turmeric powder, and salt. Bring to a boil over medium-high heat, then reduce the heat to low and simmer. Cook for 15-20 minutes, stirring occasionally, until the lentils are soft and mushy. Set this aside.

Step 3

In a large pan or skillet, heat cooking oil over medium heat. Add cumin seeds and mustard seeds. Sauté for 30 seconds or until aromatic and they begin to pop.

Step 4

Add minced ginger and garlic. Sauté for another 30 seconds, being careful not to burn the garlic.

Step 5

Stir in the chopped onion and cook for 2-3 minutes until softened and translucent.

Step 6

Add the diced tomatoes and cook for 4-5 minutes until they soften and break down, forming a thick base.

Step 7

Add carrots and green beans to the pan along with coriander powder, cumin powder, and red chili powder. Stir well and cook for 5 minutes until the vegetables are slightly tender.

Step 8

Pour the cooked lentils into the vegetable mixture. Stir thoroughly to combine. Add a little water if the curry seems too thick.

Step 9

Add garam masala and simmer the curry for an additional 5 minutes. Stir occasionally to prevent sticking.

Step 10

Stir in the chopped spinach leaves and cook just until wilted, about 1-2 minutes.

Step 11

Turn off the heat and add fresh cilantro and lemon juice. Stir well to incorporate.

Step 12

Serve the sugar-free vegetable dal curry warm with steamed rice, quinoa, or flatbread. Enjoy!

Nutrition Facts

Serving size	(1902.2g)

Amount per serving	% Daily Value*
Calories	1187.0

Total Fat 34.1g	0%
Saturated Fat 24.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2591.4mg	0%
Total Carbohydrate 175.3g	0%
Dietary Fiber 33.0g	0%
Total Sugars 23.4g
Protein 61.0g	0%

Vitamin D 0IU	0%
Calcium 553.7mg	0%
Iron 25.1mg	0%
Potassium 4607.3mg	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: 24.5%

Protein: 19.5%

Carbs: 56.0%