5 from 3 votes
Fat-free Red Lentil Stew with Garlic and Shallots. Masoor Daal. Vegan glutenfree
This red lentil stew (masoor daal) is fat free, gluten free, and of course, vegan
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
Servings:
2
servings
Calories:
191 kcal
Course:
Main Course
Cuisine:
Indian, Vegan
Ingredients
- 1/2 cup pink lentils split red lentils, Masoor dal Washed and soaked for 1/2 an hour.
- 1.5 cups water
- 1/3 teaspoon salt or to taste
Tempering
- 1/2 teaspoon mustard seeds
- 1/4 teaspoon cumin seeds
- 4-5 curry leaves chopped
- 2 shallot finely chopped
- 2-3 cloves garlic chopped
- 1/2 green chili pepper or chili flakes, to taste
- 1/4 teaspoon turmeric powder
- asafoetida Hing, a generous pinch of
- 1/2 teaspoon coriander powder
Instructions
- Heat a large pan on medium heat.
- Add the mustard and cumin seeds and stir once. Let them start to pop a little.
- Add the curry leaves, green chili, shallots and garlic and cook stirring every few seconds until golden. (add a few drops of water if needed)
- Add in the hing, turmeric and coriander powders. Mix well for a few seconds.
- (you can add some chopped tomato as well. Add 1 medium tomato, mix well and cook for 2-3 minutes until soft and then add the lentils).
- Drain the lentils and add to pan. Add salt and water. Mix well.
- Cover and cook on low heat for 15-20 minutes.
- Stir, taste and adjust salt and spice, add water if the daal is too thick.
- Cook partially covered, for another 10 minutes or so until required consistency is achieved(I stop at about the 10 minute mark when the lentils are soft, and not too mushy. Cook longer for a really soupy consistency).
- Garnish with chopped green onion or cilantro and dash of lemon juice.
- Serve hot with Rice, or dry veggie subzi and Flat breads.
Cup of Yum
Notes
- Nutritional values are based on one serving
Nutrition Information
Calories
191kcal
(10%)
Carbohydrates
33g
(11%)
Protein
12g
(24%)
Sodium
441mg
(18%)
Potassium
513mg
(11%)
Fiber
14g
(56%)
Sugar
3g
(6%)
Vitamin A
75IU
(2%)
Vitamin C
46.3mg
(51%)
Calcium
54mg
(5%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 2 servings
Amount Per Serving
Calories 191
% Daily Value*
| Calories | 191kcal | 10% |
| Carbohydrates | 33g | 11% |
| Protein | 12g | 24% |
| Sodium | 441mg | 18% |
| Potassium | 513mg | 11% |
| Fiber | 14g | 56% |
| Sugar | 3g | 6% |
| Vitamin A | 75IU | 2% |
| Vitamin C | 46.3mg | 51% |
| Calcium | 54mg | 5% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.