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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
5 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 shallots finely chopped
  • 2-3 cloves of garlic chopped
  • 1/2 green chili pepper or chili flakes to taste
  • 1/4 teaspoon turmeric powder
  • a generous pinch of asafoetida Hing
  • 1/2 teaspoon coriander powder

Instructions

    Cup of Yum
  1. Heat a large pan on medium heat.
  2. Add the mustard and cumin seeds and stir once. Let them start to pop a little.
  3. 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)
  4. Add in the hing, turmeric and coriander powders. Mix well for a few seconds.
  5. (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).
  6. Drain the lentils and add to pan. Add salt and water. Mix well.
  7. Cover and cook on low heat for 15-20 minutes.
  8. Stir, taste and adjust salt and spice, add water if the daal is too thick.
  9. 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).
  10. Garnish with chopped green onion or cilantro and dash of lemon juice.
  11. Serve hot with Rice, or dry veggie subzi and Flat breads.

Notes

  • Nutritional values are based on one serving

Nutrition Information

Calories 191kcal (10%) Carbohydrates 33g (11%) Protein 12g (24%) Sodium 441mg (18%) Potassium 513mg (15%) Fiber 14g (56%) Sugar 3g (6%) Vitamin A 75IU (2%) Vitamin C 46.3mg (51%) Calcium 54mg (5%) Iron 4mg (22%)

Nutrition Facts

Serving: 2servings

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.