Indian Main Courses
Oil free Lentil Soup. Spicy Garlic Dal
Allergen Information: Free of Dairy, egg, corn, soy, gluten, yeast. Serves 2. Oil-free Lentil soup. Spicy garlic Dal. Simple soup…
- Ready 50 minutes
- Serves 2
- Prep 15 minutes
- Cook 35 minutes
Dals are definitely a favorite in my house in all seasons. Summer food also generally includes an easy dal, because it takes a few minutes in the kitchen and you don’t have to stand there in the heat while the lentils cook through.
This simple soup has no oil. The tempering is blended up onion, tomato and spices that are directly added to the lentils to add flavor. Garnish with lemon juice or slices and cilantro and serve with rice, flatbread, crackers or other fix ins.
Lentils when cooked into an Indian Dal can be cooked to a mushy (porridge like) consistency or cooked to just about done with the lentils retaining their shape. Generally, they are cooked to a porridge consistency. Cook a few minutes less or a few minutes longer to adjust to your preferred style of lentils. I use Indian brown lentils (Sabut Masoor) in this recipe. Use any brown lentils. See Indian Dals Page for pictures of types of different dals and beans.
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More Lentils from the blog
You can make this recipe with any lentils, split peas or even chickpeas. Adjust cooking time according to the lentils/beans used.
Like this recipe, buy my cookbook with 25 + Dal recipes! 🙂
Recipe
Oil free Lentil Soup. Spicy Garlic Dal
Allergen Information: Free of Dairy, egg, corn, soy, gluten, yeast. Serves 2. Oil-free Lentil soup. Spicy garlic Dal. Simple soup with tempering of blended up onion, tomato and spices directly added to the lentils to add flavor. Vegan Glutenfree Recipe
- Serves 2
- Prep 15 minutes
- Cook 35 minutes
- Total 50 minutes
Ingredients
For the sauce:
- 1/2 small red onion
- 2 large tomatoes
- 5 cloves of garlic
- 1/2 in ginger
- 1 hot green chile
- 1 tsp coriander powder
- 1/4 tsp cumin seeds
- 1/4 tsp fenugreek seeds
- 1/4 tsp nigella seeds
- 1/2 tsp garam masala
For the Lentils:
- 3/4 cup lentils (Indian or Spanish brown lentils, washed and soaked for 5 minutes)
- 2.5 cups water
- 1/2 to 1 tsp salt
- 1/2 tsp turmeric
- 1/2 tsp paprika
- 1/2 tsp cayenne
Instructions
- 1
Blend the onion, tomato and all the ingredients for the sauce until smooth. Add to a saucepan over medium heat. Cook for 10 to 12 minutes or until it thickens a bit. Stir occasionally.
- 2
Wash the lentils, drain and add to the sauce with water, salt, turmeric, paprika and cayenne. Partially cover and cook for 25 to 30 minutes or until lentils are tender to preference. Cook longer for mushier lentils.
- 3
Garnish with cilantro and lemon juice and serve with rice, flatbread, pita bread, crackers etc.
Notes
Instant Pot: Heat the IP on Saute. Blend the onion, tomato and all the ingredients for the sauce until smooth. Add to the Instant Pot when hot. Cook for 7 to 8 minutes, or until it thickens a bit, stirring frequently towards the end. Add a splash of water if starting to stick. Wash the lentils, drain and add to the sauce with water, salt, turmeric, paprika and cayenne. Close the lid, set vent to sealing, and cook on Manual high pressure for 7 to 8 minutes. Let the pressure release naturally. Nutritional values based on one serving
Nutrition
- Calories318 kcal
- Carbohydrates56 g
- Protein21 g
- Fat1 g
- Sodium687 mg
- Potassium1049 mg
- Fiber25 g
- Sugar6 g
- Vitamin A1525 IU
- Vitamin C28.8 mg
- Calcium82 mg
- Iron6.7 mg
