Prep Time: 01 Hour

Cook Time: 50 minutes

Servings: 3-4 Servings

A regular staple in Indian homes, doing dals oil free almost feels impossible. But it is possible, and in fact that's how our ancestors cooked mostly - without refined oil. We can only assure you taste wise there is no compromise, and health wise its so much better, and lighter for your body.

Here the recipe soaks the daal for sometime, and cooks it in open (the traditional) way. Of Course this retains the nutritional profile of the legume (lentil) being cooked but if you in a hurry, use the usual pressure cooker.

However, do give the traditional process a try… you may just end up using this way each time you cook, with a little bit of planning.

Ingredients

• Moong dal: 1 cup
• Onion: 1 (chopped)
• Garlic Cloves: 3-4
• Red Chilli Powder: ½ tsp
• Coriander powder: 1 tsp
• Turmeric powder: 1 tsp
• Cumin seeds: 2 tsp
• Rock salt as per taste
• Fresh mint or coriander leaves: 2-3 tsp
• Water: 3-4 cups

Method

• Wash and soak moong dal for about anhour.
• Strain and in a fresh vessel, add dal, 2 cups of water, salt and turmeric powder and boil.
• Add a cup of hot water when the dal becomes thick and keep cooking on simmer.
• In a pan, roast cumin seeds then add chopped onions and saute well until the onion turns brown (without oil).
• Grate or cut garlic to small pieces and add it to the onion mix and saute well.
• Add all the dry masalas like coriander powder, red chilli powder, green chilli pieces (optional).
• Pour the dal mix to the masala and cook well, add water if you want to dilute.
• Add the fresh mint or coriander leaves to the dal mix and allow it cook for few more minutes.

Tasty oil free moong dal is ready to eat!

Note: Incase you are cooking in a presure cooker, prepare the oil free masala into your pressure cooked daal.

Eating Guide:

• Food group: Legumes
• Lentils can be easily combined with other food groups (except dairy and fruits).
• The whole versions of our standard daals are much better versions than the split versions - and they act as bodybuilders, so are great for growing toddlers.
• Cooking them oil free ensures, there is lower digestive load on our bodies to eliminate the harmful effects of refined oil.

Image credit for title pic:www.recipehindi.in

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