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Oil free Dal Tadka - Restaurant style Lentil soup
5 from 54 votes

Oil free Dal Tadka - Restaurant style Lentil soup

Oil free Dal Tadka is a lentil soup cooked without oil but layered with rich, aromatic spices and herbs typical of restaurant-style Indian dal. Red lentils simmer tenderly then receive a flavor-packed tempering of dry toasted seeds, dried chilies, and curry leaves for a fragrant, spiced finish without fat.

Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr
Servings: 4
Calories: 188 kcal
Course: Soup
Cuisine: Indian

Ingredients

  • 1 cup red lentils masoor dal, quick cooking lentils, or use other split peas or lentils of choice
  • 2.5 cups water
  • 3/4 to 1 tsp salt
  • 1/2 cup onion finely chopped, red or white
  • 5 cloves garlic finely chopped
  • 1 inch ginger chopped
  • broth or water as needed
  • 1/2 tsp Turmeric
  • 1 tsp ground coriander
  • 1/2 to 1 tsp garam masala
  • 1/2 tsp fenugreek leaves dried, kasoori methi
  • 1 tsp cumin seeds
  • 1/2 tsp mustard seeds
  • asafoetida Omit to make gluten-free or use certified gluten-free asafetida, a generous pinch, hing
  • 2 dried red chili broken into half (cayenne or california red)
  • 8 curry leaves
  • 1 bay leaf

Instructions

    Cup of Yum
  1. Wash and drain the red lentils. Add to a deep pan with water and salt. Bring to a boil on medium heat, then cook on medium-low heat for 12-15 minutes or until lentils are tender. Keep them on a low simmer. See Note for Instant Pot instructions.
  2. Heat a skillet over medium heat. Add onion, garlic, ginger and a pinch of salt. Mix and cook for 6 to 8 minutes or until golden brown. Add a splash of water or broth if the onions begin to stick or brown too quickly.
  3. Add turmeric, coriander, garam masala and fenugreek leaves. Mix and cook for half a minute. Add a splash of water if sticking. Pour this into the cooked simmering lentils.
  4. Heat a clean skillet over medium heat, when the skillet is hot, mustard seeds and cook for a few seconds. Add cumin seeds and mix. Cook until the cumin seeds slightly change color and get fragrant. The mustard seeds will change color but might not pop. Add red chilies, bay leaf and cook until the bay leaf starts to change color. Add asafetida and curry leaves and mix in (If you were using oil, asafetida + curry leaves would be added with the chilies). Add this tempering to the cooked lentils. Mix well and take off heat. Taste and adjust salt and spice. Add more water for thinner consistency. Serve hot garnished with cilantro, with Naan, flat breads or rice.

Notes

  • Adding 1 cup finely chopped tomato at the beginning enhances flavor and texture.
  • Other cooked lentils or split peas can be used in place of red lentils, adjusting water amount and cooking times.
  • For Instant Pot preparation, cook lentils and water on high pressure for 1 minute with a quick release after 5 minutes; proceed with tempering as usual.
  • This recipe yields a creamy, oil-free dal with rich flavor from dry roasting spices and aromatics.

Nutrition Information

Calories 188kcal (9%) Carbohydrates 33g (11%) Protein 12g (24%) Sodium 446mg (19%) Potassium 555mg (12%) Fiber 14g (56%) Sugar 3g (6%) Vitamin A 305IU (6%) Vitamin C 77.8mg (86%) Calcium 58mg (6%) Iron 4.2mg (23%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 188

% Daily Value*

Calories 188kcal 9%
Carbohydrates 33g 11%
Protein 12g 24%
Sodium 446mg 19%
Potassium 555mg 12%
Fiber 14g 56%
Sugar 3g 6%
Vitamin A 305IU 6%
Vitamin C 77.8mg 86%
Calcium 58mg 6%
Iron 4.2mg 23%

* Percent Daily Values are based on a 2,000 calorie diet.