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Oil-Free Dal Tadka Recipe

Vijaya
Dal tadka is one of the most loved comfort foods in Indian households, known for its rich aroma, earthy spices, and satisfying taste. Traditionally, it is tempered with ghee or oil, but if you’re trying to eat light, manage cholesterol, or simply want a healthier version, you don’t have to miss out on the flavor. This oil-free dal tadka is cooked with simple kitchen spices, fresh ginger-garlic, and tomatoes, using only water to sauté instead of oil. The result is a hearty, wholesome, and guilt-free dish that tastes just as delicious as the classic, making it perfect for everyday meals with rice or roti.
Print Recipe
Prep Time 2 hours
Cook Time 10 minutes
15 minutes
Total Time 2 hours 25 minutes
Course dal, main dish, maincourse, oil free recipe
Cuisine Indian
Servings 3 people

Ingredients
  

  • ½ Katori toor dal arhar dal / pigeon peas or mix with masoor/moong dal
  • 2 Katori water adjust as needed
  • 1 medium onion finely chopped
  • 1 medium tomato finely chopped
  • 2–3 garlic cloves finely chopped or crushed
  • 1- inch ginger grated
  • 2 green chilies slit (optional)
  • 1 tsp cumin seeds
  • ½ tsp turmeric powder
  • ½ tsp red chili powder
  • 1 tsp coriander powder
  • ½ tsp garam masala
  • 1 tbsp chopped coriander leaves
  • Salt to taste
  • Lemon juice to taste

Instructions
 

Cook the dal

  • Wash, Soak the dal for 2 hrs and pressure cook the dal with turmeric and water (3–4 whistles). Mash lightly once cooked.

Prepare oil-free tempering

  • Heat a non-stick pan or heavy-bottom kadhai. Add a splash of water instead of oil.
  • Once hot, add cumin seeds and let them splutter (they will splutter even in water when it evaporates slightly).
  • Add onion, garlic, ginger, and green chili. Sauté in water (adding a spoon at a time as needed) until golden and aromatic.
  • Add tomatoes, red chili powder, coriander powder, and salt. Cook until tomatoes soften into a masala-like paste.

Combine dal and masala

  • Add the cooked dal into this masala and mix well. Adjust water for desired consistency.
  • Let it simmer for 5–7 minutes so flavors blend.

Finish & garnish

  • Sprinkle garam masala, coriander leaves, and a squeeze of lemon juice.

Notes

Serving suggestion

Enjoy hot with brown rice, jeera rice, or whole wheat roti + a fresh salad.

Cooking Tips

  1. Use a mix of dals – Combining toor dal with masoor or moong gives more flavor, creaminess, and nutrition.
  2. Soak the dal for at least 30 minutes before cooking – this reduces cooking time and makes it easier to digest.
  3. Cook onions and garlic patiently in water – Add water spoon by spoon instead of all at once, this mimics the browning effect of oil.
  4. Roast spices in dry pan first – Lightly dry-roast cumin seeds, coriander powder, or red chili before adding water. This enhances aroma.
  5. Add ginger-garlic at the right time – After cumin splutters, add ginger-garlic so it releases its flavor fully.

Flavor Boosting Tips

  1. Tomatoes are key – Cook them until completely soft and pulpy, almost like a paste, to get the base gravy flavor.
  2. Smoky restaurant-style taste (dhungar method) – Place a hot charcoal in a small bowl inside the dal, add a pinch of hing + garlic, cover for 2 minutes, then remove. (No oil needed!)
  3. Use fresh coriander and lemon juice – Always add at the end for a fresh lift.
  4. Adjust consistency – Thick dal feels hearty, while slightly runny dal tastes good with rice. Decide based on what you’re serving it with.
  5. Hing (asafoetida) – Just a pinch gives a depth of flavor and aids digestion, especially in oil-free cooking.
Keyword dal, dal tadka, Healthy Recipes, Lunch, oil free recipe