From The Exclusive Collection of FREE Plant-Based Recipes
By Plant-Based Nutrition Professional Chef Susy • Designed For Effortless Weight Loss & Weight Maintenance
Quick & Easy Oil-Free Dal Recipe
Struggling to find healthy meals that fit your crazy schedule? We've all been there. But what if we told you there's a solution that's quick, easy, packed with protein, and explodes with flavour?
Look no further than this Oil-Free Dal Recipe.
Prep Time: 5 Mins | Cook Time: 45 Mins
Total Time: 50 Mins
Servings: Adjustable
Let's Be Friends!
Hi, I'm Susy
Here at
LEAN💚Plant-Based
we share whole food plant-based recipes, inspired by cuisines from all around the world: Reimagined for optimum health, and redesigned for sustainable weight loss and control.
Get My FREE eBook:
The Sustainable Weight Loss Companion
👇🏼
Looking for a quick but satisfying meal for busy days? The easy oil-free dal recipe has got you covered. Prepared in under 5 minutes, with a handful of spices, and, of course, a pack of lentils, this easy dal recipe is all you need to treat yourself amidst a hectic schedule.
And did I mention how healthy this dal is? It’s packed with protein and fibre to make sure you meet your daily nutritional requirements in a bowl of deliciousness.
Let’s kill the curiosity and dive into the recipe!
Table of Contents
Why This Recipe Works
Helps with Weight Loss
Being a no-oil recipe, the tasteful dal is a perfect quick meal for everyone, including folks on a weight loss journey. The absence of unhealthy fats makes the dish a delectable option for anyone craving a nutritious meal without putting in hours of effort.
Quick & Easy
All you need is three basic pieces of equipment (a hob, a sharp knife, and a pan), a few Indian spices (and lentils), and a total of fifty minutes. And you don’t necessarily have to be a MasterChef—even a beginner can perfect this simple recipe.
Healthful & Tasteful
Combining different spices, some basic and some Indian-special, the dal recipe creates a flavourful curry that tastes absolutely yum. And it’s greatly customisable, so you can switch up the ingredients to put together something your tastebuds would love.
Crowd-Pleaser
Be it kids, neighbours, or guests, everyone loves this oil-free dal. And the best part is that it’s entirely vegan, oil-free, and gluten-free, so everyone gets to enjoy it guilt-free!
Ingredients For the Oil-Free, Vegan Dal
Red lentils (washed). The main ingredient—this is what the recipe is all about. It adds heartiness, protein, and fibre to the dish. You can use brown lentils or green lentils as an alternative, but they won’t break down quite as much, and the curry will have a different texture.
Onion (cut small). Forms the base layer for the savoury curry. Tip: Use firm onions with dry, papery skin.
Fresh ginger (minced or dried). Brings a warming, zesty kick to the dal. I used fresh ginger for an intense flavour. Ground ginger works, too.
Garlic (minced or dried). Adds another tasteful layer. Choose garlic cloves that are firm, or replace them with garlic powder.
Vegetable stock. This provides the base of the liquid and adds a savoury flavour. Both store-bought and homemade vegetable stock can be used.
Turmeric. Gives an earthy flavour and a beautiful yellow colour to the dal. For the best results, use turmeric with a bright orange colour and a sharp, peppery aroma. Alternatively go for turmeric powder.
Cumin. Adds the much-needed smoky aroma. I usually buy cumin seeds that are whole and brown and then grind them right before using them to enjoy the freshest flavour. Alternatively go for cumin powder.
Tamarind. This ingredient cuts through the savoury flavour to add a hint of a sweet and tart taste. Tip: Tamarind pods or paste can be found in the international section of grocery stores.
Himalayan salt. Ties together the flavours of the rest of the ingredients.
Chilli flakes (to taste). For a spicy kick to the curry. I prefer chilli flakes with a bright red colour and a strong aroma.
Pinch of salt and pepper (to taste). Both are natural flavour enhancers.
How to Make Oil-Free Dal
Wash the lentils. Rinse the lentils under running water until the water becomes clear.
Sauté the onions. Place a larger pan/saucepan over medium heat. Add the chopped onion and cook. Stir the onions occasionally until they are softened and translucent (will take about 5 minutes). Tip: This can be done without oil, as the onions will release their own moisture.
Add ginger and garlic. Add the minced garlic & ginger to the pan with the softened onions. Cook for another minute. Continue stirring constantly, until fragrant.
Deglaze with stock. Slowly add the vegetable stock, one tablespoon at a time. Tip: Scrape up any browned bits from the bottom of the pan.
Add the spices. Stir in the turmeric, cumin, chilli flakes, and salt. Cook for an additional minute, so the spices get the time to release their aroma.
Simmer with lentils and tamarind. Add the rinsed lentils, tamarind paste (or lemon juice) and the remaining vegetable stock to the pot. When the liquid starts boiling, bring down the heat to low-medium. Simmer for another 40 minutes—or until the lentils are tender.
Adjust consistency and seasoning. As the dal simmers, keep an eye on the liquid level. Add more water if it becomes too thick. Finally, season with additional salt and pepper to taste.
Serve and Enjoy! After the lentils have cooked through and the dal has reached your desired consistency, it's ready to serve. Enjoy it hot with rice, parathas or rotis, or your favourite toppings like chopped coriander (cilantro) and a squeeze of lemon.
Variations, Ideas & Notes
The good thing about this recipe is that you can literally customise the whole cooking method into an even quicker and simpler process: instant pot cooking. All you have to do is add all the ingredients to the pressure cooker or instant pot.
After setting the pressure valve to “sealing,” select the “manual” or “pressure cook function.” After 10 minutes, open the pot and mix the dal. If it is too thick, add some water and cook it for a few minutes on high heat.
You can also mash some of the lentils against the side of the pot for a creamier texture. Your oil-free dal is then ready to be enjoyed!
The ingredients can be varied, too—regardless of the cooking method you’re using.
Shallots instead of onions.
Coriander (cilantro) instead of cumin.
Lemon juice instead of tamarind.
Regular table salt instead of Himalayan salt.
Cayenne pepper instead of chilli flakes.
Add-ons
Chopped vegetables like tomatoes or courgettes (zucchini) for extra flavour.
Light coconut milk for an extra creamy dal.
Garam masala for a hint of Indian flavours.
Chopped spinach for a boost of minerals.
Toppings
Chopped fresh coriander (cilantro)
A drizzle of coriander (cilantro) sauce or hot pepper sauce
A dollop of coconut yogurt or other plant-based yogurt
A sprinkle of garam masala
Pro Tips For This Recipe
Indian dishes always feel intimidating to try. But I promise you, it’s not that hard.
With a few tips and tricks, you’re all set to prepare a mouthwatering pot of oil-free dal.
If using the one-pot cooking method, blend the dal slightly with an immersion blender (after pressure cooking) for a super smooth texture.
I prefer dry roasting the spices in a small skillet over medium heat for a minute or two before adding them to the onions. This intensifies their aroma and enhances the flavours.
Instead of light coconut milk, you can dice a small potato and cook it with the lentils to give the dish a creamy texture with fewer calories.
Though less often, (and for example when cooking for family or friends), I love giving my dal a smoky, restaurant-style finish with a tadka. Simply heat a pan with a little vegan butter or vegetable oil. Once hot, add cumin and mustard seeds. Allow them to splutter for a few seconds, then drizzle this hot tadka over the dal.
Soak the lentils 30 minutes before cooking to make them easier to digest and help them cook faster.
For a richer taste, use vegetable stock concentrate instead of the cube, if available.
Tamarind is an option ingredient. I add it for a more tangy, acid dal—a family favourite when paired with dishes like Bhuni.
Frequently Asked Questions
How to store oil-free dal?
This section will need to be crafted using your imagination and creative writing skills.
Why is this dal oil-free?
Instead of oil, vegetable broth is used for sautéing, making it a lighter yet flavorful dish.
Can I use other lentils besides red lentils?
Yes! Brown or green lentils work, but they hold their shape more, creating a different texture.
What can I use instead of tamarind?
Lemon juice or apple cider vinegar can provide a similar tangy kick if tamarind isn't available.
How to serve oil-free dal?
Some of my favourite ideas are to pair the dal with;
Parathas or chapatis with vegan cucumber raita
Final Words
You’ve now got quick, delicious, and nutritious options for the days you don’t have time to cook yourself a complex full-course meal!
If you made the recipe, make sure to tag me on Instagram @vegan.susy
More Free Resources
The Ultimate Guide to Plant-Based Meal Prep for Vegan Weight Los
Ready to revolutionise your meals and your health? Look no further than a vegan diet! Discover the ease and benefits of meal planning and preparation with simple strategies and my tasty make...
Top 15 Plant-Based Protein Sources for a Vegan Diet
As a vegan health coach and plant-based nutritionist, I often get asked about plant-based protein sources. After all, protein is an essential nutrient that plays a vital role in the function and structure of our...
How Much Exercise Do You Really Need on a Plant-Based Diet?
Are you wondering how much exercise you need to get in shape and boost your energy on a plant-based diet? Look no further! In this post, we’ll dive into the optimal amount of exercise for optimal…
Unlock Your Transformation Today!
Empower Yourself: Embark on a Delicious Fat Loss Adventure
🍉 Get Ready to Jump Start Your Fitness Goals AND DISCOVER A HEALTHIER YOU!
🍉 Let's Make Your Fat Loss & Optimum Health Journey a Delicious Success Story!
🍉 Get The FREE Sustainable Weight Loss Companion eBook and CHEAT SHEETS!
Let's Be Friends!
