Nut-Free Dal Fry

Discover the comforting flavors of this Nut-Free Dal Fry, a delicious and allergy-friendly twist on a classic Indian lentil curry. This hearty recipe features creamy toor dal simmered to perfection with aromatic spices like cumin, mustard seeds, and garam masala. Balanced with the tanginess of fresh tomatoes and a hint of lemon juice, it delivers a rich, flavor-packed dish without the use of nuts. Ready in just 40 minutes, this wholesome, protein-packed dal is perfect for pairing with steamed rice or soft flatbreads. Whether you’re catering to dietary restrictions or simply seeking a nourishing, nut-free meal, this dal fry is a must-try!

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 3 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Oil
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 1 large Onion, finely chopped
• 2 small Green chilies, slit
• 1 tablespoon Ginger-garlic paste
• 1 large Tomato, finely chopped
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Rinse the toor dal thoroughly under running water until the water runs clear.

Step 2

In a pressure cooker, combine the rinsed dal with 3 cups of water, turmeric powder, and salt.

Step 3

Close the pressure cooker lid and cook over medium heat for about 3 whistles. If using a pot, cook on medium heat until the dal is soft and mushy, roughly 20-25 minutes.

Step 4

Once the pressure releases naturally, open the cooker and lightly mash the cooked dal. Set aside.

Step 5

In a frying pan, heat oil over medium heat.

Step 6

Add cumin seeds and mustard seeds. Let them splutter.

Step 7

Add chopped onions and green chilies. Sauté until the onions turn golden brown.

Step 8

Stir in the ginger-garlic paste and sauté for another minute until the raw aroma disappears.

Step 9

Add the chopped tomatoes and cook until they become soft and mushy.

Step 10

Mix in red chili powder, coriander powder, and garam masala. Sauté for another 2-3 minutes.

Step 11

Add the cooked and slightly mashed dal into the pan. Mix well.

Step 12

Simmer the mixture for 5 minutes, allowing all the flavors to meld together.

Step 13

Add lemon juice and stir through the dal fry.

Step 14

Garnish with fresh coriander leaves before serving.

Step 15

Serve hot with steamed rice or flatbread of your choice.

Nutrition Facts

Serving size	1347 grams (1347.0g)

Amount per serving	% Daily Value*
Calories	1104

Total Fat 34.20g	44%
Saturated Fat 2.70g	14%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2449mg	106%
Total Carbohydrate 160.00g	58%
Dietary Fiber 38.30g	137%
Total Sugars 17.70g
Protein 50.20g	100%

Vitamin D 0IU	0%
Calcium 284mg	22%
Iron 14mg	76%
Potassium 3749mg	80%

*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: 26.8%

Protein: 17.5%

Carbs: 55.7%