Vegan Daal Fry

Vegan Daal Fry is a hearty and flavorful Indian dish made with lentils cooked to perfection and seasoned with aromatic spices. This comforting dish is perfect for a nutritious lunch paired with rice or flatbread.

Ingredients

• Split red lentils (masoor dal) - 100 grams
• Water - 600 ml
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch piece, grated
• Green chili - 1, slit (adjust for spice)
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil (coconut or vegetable) - 2 tablespoons
• Fresh cilantro - for garnish

Steps

1. Rinse the split red lentils under cold water until the water runs clear.
2. In a pot, combine the rinsed lentils and water, and bring to a boil. Reduce heat and simmer for about 15 minutes or until the lentils are soft.
3. In a separate pan, heat the oil over medium heat. Add cumin and mustard seeds, and sauté until they start to crackle.
4. Add the chopped onions and sauté until they are golden brown. Then add minced garlic, grated ginger, and slit green chili, cooking for another 2-3 minutes.
5. Stir in the chopped tomatoes and cook until they soften, about 5 minutes.
6. Add turmeric powder, coriander powder, and salt. Mix well and cook for another minute.
7. Pour the cooked lentils into the pan with the onion-tomato mixture. Stir to combine and simmer for another 5 minutes, adding water if needed for desired consistency.
8. Finish with garam masala and mix well. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 280
• Protein: 15 g
• Carbs: 45 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 3 g
• Unsaturated Fat: 5 g
• Water: 0.6 L

Health Benefits

• Rich in protein and fiber, promoting muscle health and digestive wellness.
• Contains antioxidants and anti-inflammatory properties from spices and lentils.

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