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    Home » main course:India

    Oil free Lentil Soup. Spicy Garlic Dal

    Published: May 15, 2015 · Modified: Jan 7, 2019 by Richa 40 Comments

    Jump to Recipe   Print Recipe

    Allergen Information: Free of Dairy, egg, corn, soy, gluten, yeast. Serves 2. Oil-free Lentil soup. Spicy garlic Dal. Simple soup with tempering of blended up onion, tomato and spices directly added to the lentils to add flavor. Vegan Glutenfree Recipe

    Jump to Recipe   

    Oil free Lentil Soup - Spicy Dal | Vegan Richa

     Dals are definitely a favorite in my house in all seasons. Summer food also generally includes an easy dal, because it takes a few minutes in the kitchen and you don’t have to stand there in the heat while the lentils cook through. 

    This simple soup has no oil. The tempering is blended up onion, tomato and spices that are directly added to the lentils to add flavor. Garnish with lemon juice or slices and cilantro and serve with rice, flatbread, crackers or other fix ins. 

    Lentils when cooked into an Indian Dal can be cooked to a mushy (porridge like) consistency or cooked to just about done with the lentils retaining their shape. Generally, they are cooked to a porridge consistency. Cook a few minutes less or a few minutes longer to adjust to your preferred style of lentils. I use Indian brown lentils (Sabut Masoor) in this recipe. Use any brown lentils. See Indian Dals Page for pictures of types of different dals and beans.

    Oil free Lentil Soup - Spicy Dal | Vegan Richa

    Blog Tour for the book has kicked off with some amazing bloggers participating in cooking through, reviewing, sharing recipes or giving away copies of the book! Catch all the action on the virtual blog tour page. 

    More Lentils from the blog


    • Kung Pao Lentils
    • Lentil Granola
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    Oil free Lentil Soup - Spicy Dal | Vegan Richa

    You can make this recipe with any lentils, split peas or even chickpeas. Adjust cooking time according to the lentils/beans used. 

    Oil free Lentil Soup - Spicy Dal | Vegan Richa

     

    Print Recipe
    4.80 from 5 votes

    Oil free Lentil Soup. Spicy Garlic Dal

    Allergen Information: Free of Dairy, egg, corn, soy, gluten, yeast. Serves 2. Oil-free Lentil soup. Spicy garlic Dal. Simple soup with tempering of blended up onion, tomato and spices directly added to the lentils to add flavor. Vegan Glutenfree Recipe
    Prep Time15 mins
    Cook Time35 mins
    Total Time50 mins
    Course: Main
    Cuisine: Indian
    Servings: 2
    Calories: 318kcal
    Author: Vegan Richa

    Ingredients

    For the sauce:

    • 1/2 (0.5) small red onion
    • 2 large tomatoes
    • 5 cloves of garlic
    • 1/2 in (0.5 in) ginger
    • 1 hot green chile
    • 1 tsp coriander powder
    • 1/4 tsp (0.25 tsp) cumin seeds
    • 1/4 tsp (0.25 tsp) fenugreek seeds
    • 1/4 tsp (0.25 tsp) nigella seeds
    • 1/2 tsp (0.5 tsp) garam masala

    For the Lentils:

    • 3/4 cup (144 g) lentils Indian or Spanish brown lentils, washed and soaked for 5 minutes
    • 2.5 cups (625 ml) water
    • 1/2 to 1 tsp salt
    • 1/2 tsp (0.5 tsp) turmeric
    • 1/2 tsp (0.5 tsp) paprika
    • 1/2 tsp (0.5 tsp) cayenne

    Instructions

    • Blend the onion, tomato and all the ingredients for the sauce until smooth. Add to a saucepan over medium heat. Cook for 10 to 12 minutes or until it thickens a bit. Stir occasionally.
    • Wash the lentils, drain and add to the sauce with water, salt, turmeric, paprika and cayenne. Partially cover and cook for 25 to 30 minutes or until lentils are tender to preference. Cook longer for mushier lentils.
    • Garnish with cilantro and lemon juice and serve with rice, flatbread, pita bread, crackers etc.

    Notes

    Instant Pot:
    Heat the IP on Saute. Blend the onion, tomato and all the ingredients for the sauce until smooth. Add to the Instant Pot when hot. Cook for 7 to 8 minutes, or until it thickens a bit, stirring frequently towards the end. Add a splash of water if starting to stick.
    Wash the lentils, drain and add to the sauce with water, salt, turmeric, paprika and cayenne. Close the lid, set vent to sealing, and cook on Manual high pressure for 7 to 8 minutes. Let the pressure release naturally.
    Nutritional values based on one serving

    Nutrition

    Nutrition Facts
    Oil free Lentil Soup. Spicy Garlic Dal
    Amount Per Serving
    Calories 318 Calories from Fat 9
    % Daily Value*
    Fat 1g2%
    Sodium 687mg30%
    Potassium 1049mg30%
    Carbohydrates 56g19%
    Fiber 25g104%
    Sugar 6g7%
    Protein 21g42%
    Vitamin A 1525IU31%
    Vitamin C 28.8mg35%
    Calcium 82mg8%
    Iron 6.7mg37%
    * Percent Daily Values are based on a 2000 calorie diet.

    Oil free Lentil Soup - Spicy Dal | Vegan Richa

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    1. Sue

      August 05, 2021 at 7:40 am

      Hi Richa, does blending the sauce ingredients help to avoid the dreaded IP burn as it’s not bits of tomato or onion? I really need to make this to freeze in batches. I recently lost my husband to lung cancer and I’ve taken to resorting to store bought tarka dal from the indian ready meals section, when I know I could do so much better.

      Reply
      • Richa

        August 05, 2021 at 9:51 pm

        Yes sometimes that helps. Some instant pots though are just too susceptible to the burn.

        Reply
    2. Meghan

      April 11, 2020 at 12:48 pm

      I can’t find brown lentils where I live, only green or red. Would either of those work for this recipe?

      Reply
      • Richa

        April 12, 2020 at 10:59 am

        Use green.

        Reply
    3. Mike

      December 27, 2018 at 7:10 am

      5 stars
      Excellent recipe. I made this in my instant pot following the directions above and it came out perfect the first time. It was a lovely addition to Richa’s Tikka Masala Sauce from her cook book which I mix with paneer, carrot, onion and green pepper. We served these lentils over brown bismati rice.

      Reply
    4. Barbie

      October 25, 2017 at 4:12 am

      5 stars
      Yessss, more oil free recipes, please!!!

      Reply
    5. Ana @ Ana's Rocket Ship

      October 03, 2015 at 2:29 pm

      I love dahl!!!!!!

      Reply
    6. Nina

      August 20, 2015 at 5:57 pm

      5 stars
      Made this for the first time (not the same Nina as above:) to go with an eggplant curry and rice. Delicious! Really paired nicely with it. Probably heresy to have a dal that has garam masala alongside a veggie curry. We thoroughly enjoyed 😛 Thanks!

      Reply
      • Richa

        August 20, 2015 at 6:05 pm

        Awesome! thats a wonderful spread!

        Reply
    7. Jenn

      July 07, 2015 at 11:36 am

      5 stars
      This dal is so delicious! It came out perfect for the cool night we had yesterday

      Reply
    8. Nina

      June 09, 2015 at 11:44 am

      4 stars
      I have made this for dinner tonight. It was very easy and quick. I have to say it was a bit bland. I think I put in too much tomatoes. Probably will taste better tomorrow! Overall a perfect dish for weeknights 😉

      Reply
      • Richa

        June 09, 2015 at 11:55 am

        add more salt and cayenne. salt generally brings out the spices more, atleast for me :), or add more garam masala. maybe the green chile was too mild, so add cayenne.

        Reply
      • Richa

        June 09, 2015 at 12:17 pm

        also depends on the spices used and the garam masala. my garam masala is usually fresh so i end up using less 🙂

        Reply
        • Nina

          June 10, 2015 at 2:13 am

          I think your right about the salt and the chile and the garam masala haha. I’m always very careful with salt, but I’ve noticed that I’m probably too careful. And the chile was mild, that’s right. It’s the same old story, I had a batch of green chile that was really hot, but for some reason the last one of the pack was very mild. And I was wondering if I should use more garam masala, was careful with that too. Lol, I’m a careful girl :D. I have a bowl left for lunch today, so I’ll adjust the spices!

          Reply
          • Richa

            June 10, 2015 at 10:41 am

            🙂 thats the good part of the lentil soups and stews, just add more spices as you need!

            Reply
    9. Emma

      May 18, 2015 at 10:50 am

      Awesome recipes! I never knew Indian dishes could be made oil free!! thanks for the recipe! looks fantastic!

      Great blog!

      Reply
    10. Ginny McMeans

      May 16, 2015 at 8:00 pm

      Fantastic recipe! The seasonings are wonderful. Thank you so much!

      Reply
      • Richa

        May 16, 2015 at 9:58 pm

        Thanks ginny!

        Reply
    11. Lotta | VeggieTown

      May 16, 2015 at 10:36 am

      It looks incredible tasty! We love dals in my family and this seem to be an easy an delicious recipe for busy days!

      Reply
    12. Anna

      May 16, 2015 at 8:47 am

      this looks absolutely tasty!!! yumm

      https://aspoonfulofnature.wordpress.com/

      Reply
    13. Christine (The Raw Project)

      May 16, 2015 at 7:20 am

      This looks simple and amazing, wow! Thanks!

      Reply
    14. safira

      May 16, 2015 at 2:18 am

      What kind of lentils are used in this recipe since there are several types of lentils. Can I use any type of lentils? I have all the ingredients so this recipe seems great and easy! Thanks.

      Reply
      • Richa

        May 16, 2015 at 11:49 am

        any brown lentils, Indian brown or Spanish brown

        Reply
    15. Anjali @ Vegetarian Gastronomy

      May 15, 2015 at 10:53 pm

      I love the addition of garlic to my lentils! This recipe looks fabulous! BTW…guess what my mom brought me…a huge case of delicious mangos! And guess what I want to make with them? Your CURRY! It looks delicious!

      Reply
    16. mia

      May 15, 2015 at 9:41 pm

      Mmm. I love all your dals Richa!

      Reply
    17. Sandra

      May 15, 2015 at 4:48 pm

      Richa, where did you buy the beautiful bowls you serve your dishes in? (The bowls that have two handles, copper-looking on the outside and stainless on the inside.)

      Sandra

      Reply
      • Richa

        May 15, 2015 at 5:23 pm

        from Indian stores in New york or from India. Mom got me a few and i bought a few from New york.

        Reply
    18. Cassie

      May 15, 2015 at 4:10 pm

      I love me some daal!

      Reply
    19. marlyse

      May 15, 2015 at 3:59 pm

      I don’t have any Nigilla seeds. Would the recipe suffer much if I leave them out?

      Reply
      • Richa

        May 15, 2015 at 4:17 pm

        nope, use whatever spices you have. 🙂

        Reply
    20. Marcy

      May 15, 2015 at 3:36 pm

      Absolutely cannot wait for your book to arrive! My daughter ordered it for me forMother’s Day, and I’m waiting (impatiently) for it to arrive.

      Reply
    21. IR

      May 15, 2015 at 2:37 pm

      Yummy & simple dal! =) Beautiful pictures!

      Reply

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