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This red lentil stew (masoor daal) is fat free, gluten free, and of course, vegan. Jump to Recipe  Â
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I signed up my Ma for the 21 day vegan kickstart India. I also get their daily mails, menu plans, and regularly check their Facebook Page for some wonderful information. Last week, they posted a recipe video for a fat free Daal. Video linked below. I thought, maybe I should give some fat-free cooking a try too.
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I use minuscule amounts of oil for the tempering in general. You should see my mom’s expression when she looks at the almost invisible amount in the pan:). The oils that we currently use for cooking are virgin coconut, organic expeller pressed(non chemically treated) canola , virgin olive and sesame.
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Places where I usually look to find about fat free recipes are Dr Nandita Shah at Sharan and Susan at FatFreeVegan. Most oils or fats that we use in cooking, baking are usually quite refined. The canola, olive, shortening, vegan butters etc. There is already fat in its natural form in all the food that we eat, the beans, fruits, veggies, nuts, grains. When we eliminate the added refined oil, the dish is not exactly fat-free, it is free of processed and refined fats. hence eliminating the chemicals and alterations that happen to the oil during the refining process. For more information about why and how to cook fat-free, the benefits, the taste, substitutions and more see Susan’s fabulous blog Fat Free Vegan Kitchen.
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All my Daals/Stews collection here.
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Like most people, I take my own time to make changes as well. I dont know if I will go a completely fat-free way or not yet, but that does not stop me from experimenting and trying out different ways of cooking 🙂
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Here is a simple pink lentil daal, that I made without any oil. The taste is just slightly different, but it did not bother me or hubbs at all, as a part of a whole meal with a dry veggie side, some Roti flat breads and rice.
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Fat-free Red Lentil Stew with Garlic and Shallots. Masoor Daal. Vegan glutenfree
This red lentil stew (masoor daal) is fat free, gluten free, and of course, veganÂ
Ingredients Â
- 1/2 cup pink lentils, split red lentils, Masoor dal Washed and soaked for 1/2 an hour.
- 1.5 cups water
- 1/3 teaspoon salt or to taste
Tempering
- 1/2 teaspoon mustard seeds
- 1/4 teaspoon cumin seeds
- 4-5 curry leaves chopped
- 2 Shallots finely chopped
- 2-3 cloves of garlic chopped
- 1/2 green chili pepper or chili flakes to taste
- 1/4 teaspoon turmeric powder
- a generous pinch of asafoetida, Hing
- 1/2 teaspoon coriander powder
InstructionsÂ
- Heat a large pan on medium heat.
- Add the mustard and cumin seeds and stir once. Let them start to pop a little.
- Add the curry leaves, green chili, shallots and garlic and cook stirring every few seconds until golden. (add a few drops of water if needed)
- Add in the hing, turmeric and coriander powders. Mix well for a few seconds.
- (you can add some chopped tomato as well. Add 1 medium tomato, mix well and cook for 2-3 minutes until soft and then add the lentils).
- Drain the lentils and add to pan. Add salt and water. Mix well.
- Cover and cook on low heat for 15-20 minutes.
- Stir, taste and adjust salt and spice, add water if the daal is too thick.
- Cook partially covered, for another 10 minutes or so until required consistency is achieved(I stop at about the 10 minute mark when the lentils are soft, and not too mushy. Cook longer for a really soupy consistency).
- Garnish with chopped green onion or cilantro and dash of lemon juice.
- Serve hot with Rice, or dry veggie subzi and Flat breads.
Notes
Nutritional values are based on one serving
Nutrition
Calories: 191kcal, Carbohydrates: 33g, Protein: 12g, Sodium: 441mg, Potassium: 513mg, Fiber: 14g, Sugar: 3g, Vitamin A: 75IU, Vitamin C: 46.3mg, Calcium: 54mg, Iron: 4mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Did you make this recipe? Rate and comment below!
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This Daal is being shared at Slightly Indulgent Tuesdays, Hearth and soul blog hop, Allergy Free Wednesdays, Ricki’s Wellness Weekends.
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Video below of Dr Nandita Shah from Sharan India(Sanctuary for Health and Reconnection to Animals and Nature ) , and Dr Barnard cooking up a fat-free Daal as a part of the 21 day kickstart.
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I also found this wonderful video below, of Dr Nandita Shah visiting Google India, and answering all questions asked by the Googlers, as they call themselves apparently.
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Its a fairly long video(skip first 5 minutes as thats just a read out of the list of all questions), but there are some interesting statistics and points which apply to India. I usually always find a whole lot of US stats or general world stats in most posts or blogs, or other reading. This video has some specific Indian stats(Find more on the Sharan website). If you think your neighborhood cows are happy and the Doodhwala and Gaushala are so nice… Please watch.
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Delicious meal…Very rarely do I try complete vegan dishes. This is something I am excited to try. Worth the try, I am sure.
We’ve been using canola for years but the last few months we switched to sunflower seeds with extra virgin oil . Not really that much difference but I can use the later for making breads that calls for evoo 😀 Much as I love some fatty foods , when I stir fry some dishes at home , I just used as little oil as possible . The oil ( 3×900 ml bottle ) we use usually last for more than 3 months and I’m cooking almost everyday !
Anyway , that lentil stew sure looks very appetizing ! Lately , I’ve been eyeing some lentils at the market maybe sometime I will try to cook it ! lol
Yum Richa – this looks so yummy! I love all of your savary dishes that you post here..it looks amazing 🙂
Such a beautiful dish, Richa! Lately I’ve been interested in adding more fat-free/reduced-fat dishes to out menu (mostly I realized we should scale back when I saw how quickly we went through our last bottle of olive oil–yikes!). This sounds like a great dish to try!
Healthy and delicious preparation…Great start…Love the clicks..
Looks very nourishing and comforting.
I often makes such Daal at my place for dinner.. Serve it along side some heavy veg dish.
When I advise people to make such variety without fat, they sometimes dont believe me thats its actually possible and then your taste buds adopt the fine taste. I infact love it sometimes.
Anyway,, a good start .. Keep it up.. Very neat pictures too
It’s so funny that you brought up the subject of refined oils- I just began researching (yesterday) because I’d heard some talk of it. I make changes slowly as well, but this recipe looks like a fantastic starting point! This daal just looks sooo rich, but with no oil! Great recipe!
Thanks Kristy.We use almost all unrefined oils already. There still so much more reading to do though about how unrefined is it really 🙂 and if its really good for you or not.
this dall looks so thick and delicious and i’m sure i would absolutely love it! it’s on my list!! i find it amazing how the daal only consists of lentils, water, and spices. it is SO THICK!
you can make it now with your stash;) most dals are usually just that.. with a little different tempering here and there. you can add veggies to make it a complete meal!:)
Your lentil stew looks delicious even for someone who loves fatty foods like me hehe. I think that’s great that you’re trying out fat free recipes. Health is wealth as they say. Keep it up!
its mainly removing the refined stuff:) i love some good fat in the food:) most oils in our house are already unrefined or cold or expeller pressed.