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Punjabi Dal Fry Recipe
Punjabi Dal Fry Recipe. Easy Dal Fry with whole spices and garam masala. Lentil Dhal. Use Red lentils or a combination or yellow lentils, split peas etc. North Indian Lentil Soup for the soul. Vegan Gluten-free Soy-free Indian Recipe.
Prep Time
15 mins
Cook Time
15 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 oil
- 1/2 tsp cumin seeds
- 1/2 tsp mustard seeds optional
- 1 -2 bay leaves
- 2 cloves
- a good pinch of asafetida hing optional
- 1/2 red onion finely chopped (3/4 cup)
- 4 cloves of garlic finely chopped
- 2 green chilies chopped or sliced
- 1/2 to 1 tsp garam masala
- 1/4 to 1/2 tsp cayenne red chili powder
- 1/2 tsp dry mango powder amchur or add lime juice to taste
- 1 tbsp vegan butter
- 1/2 cup Chopped cilantro 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 variation: Add a stick of cinnamon and 2 dried red chilies with Step 2 with the cloves Fold in chopped tomatoes (1 to 2 tomatoes) when you add the tempering. (step 4). .
- Nutritional information based on 1 serving
Nutrition Information
Calories
428kcal
(21%)
Carbohydrates
64g
(21%)
Protein
24g
(48%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Sodium
358mg
(15%)
Potassium
944mg
(27%)
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: 2Serving
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.