5 from 72 votes
Punjabi Dal Fry Recipe
Punjabi Dal Fry is a comforting lentil dish using red lentils or a mix with yellow lentils or pigeon peas cooked until tender, then simmered with a spiced tempering of cumin, mustard, garlic, onion, and bay leaf. Turmeric and garam masala add warm flavor, while garnishes of cilantro, optional sesame seeds, and chili flakes brighten the dish. Served hot, it pairs well with rice or roasted vegetables.
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
Servings:
2
Calories:
428 kcal
Course:
Soup
Cuisine:
Indian
Ingredients
- 1 cup red lentils or half each of red (masoor dal and petite yellow lentils(mung dal), or a cup of split pigeon peas(Toor dal)
- 3 to 3.5 cups of water
- 1 inch ginger minced
- 1/2 tsp Turmeric
- 3/4 tsp salt or to taste
Tempering:
- 1 tsp neutral cooking oil generic cooking oil
- 1/2 tsp cumin seeds
- 1/2 tsp mustard seeds optional
- 1 -2 bay leaf
- 2 cloves
- asafetida optional, a good pinch
- 1/2 red onion finely chopped (3/4 cup)
- 4 cloves garlic finely chopped
- 2 green chilies chopped or sliced
- 1/2 to 1 tsp garam masala
- 1/4 to 1/2 tsp cayenne pepper red chili powder
- 1/2 tsp dry mango powder or add lime juice to taste, amchur
- 1 tbsp vegan butter
- 1/2 cup cilantro chopped, for garnish
Instructions
- Cook the lentils in a saucepan or a pressure cooker (Instant Pot) until done to preference. Saucepan- 20 to 25 minutes for red lentils and 30 to 40 minutes for split peas or split chickpeas. Continue to simmer the lentils over low heat while you make the tempering. Fold in the ginger, turmeric and salt.
- Pressure cooker/Instant pot: Manual for 1 to 2 mins. Natural release.
- Make the Tempering: Heat oil in a skillet over medium heat. When hot, add cumin and mustard seeds and let them start to change color. Add bay leaves and cloves and cook until they get fragrant.
- Add asafetida and mix in. Add onion, garlic, chile and cook until translucent.
- Add this tempering to the simmering lentils. Add garam masala, amchur and cayenne and vegan butter.
- Taste and adjust salt and heat. Add cayenne or lemon juice if needed. Fold in chopped tomatoes or chopped baby spinach at this point. Add cilantro and mix in. Serve hot as a soup or with rice and roasted veggies.
Cup of Yum
Notes
- For a variation, add a cinnamon stick and 2 dried red chilies along with cloves during tempering to deepen flavor.
- Incorporate 1 to 2 chopped tomatoes when adding the tempering for added richness and texture.
- Nutritional information is based on one serving.
Nutrition Information
Calories
428kcal
(21%)
Carbohydrates
64g
(21%)
Protein
24g
(48%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Sodium
358mg
(15%)
Potassium
944mg
(20%)
Fiber
29g
(116%)
Sugar
5g
(10%)
Vitamin A
760IU
(15%)
Vitamin C
14.4mg
(16%)
Calcium
68mg
(7%)
Iron
7.5mg
(42%)
Nutrition Facts
Serving: 2 Serving
Amount Per Serving
Calories 428
% Daily Value*
| Calories | 428kcal | 21% |
| Carbohydrates | 64g | 21% |
| Protein | 24g | 48% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Sodium | 358mg | 15% |
| Potassium | 944mg | 20% |
| Fiber | 29g | 116% |
| Sugar | 5g | 10% |
| Vitamin A | 760IU | 15% |
| Vitamin C | 14.4mg | 16% |
| Calcium | 68mg | 7% |
| Iron | 7.5mg | 42% |
* Percent Daily Values are based on a 2,000 calorie diet.