Oil-Free Vegan Red Lentil Dal
Oil-Free, Low-Fat and Delicious in under 30 minutes

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Oil-Free Vegan Red Lentil Dal

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Adjust Servings:
1 large, diced (yield one cup) White Onion
2 1/2 cups diced or 1 Medium Sweet Potato
1 Tablespoon , Minced Fresh Ginger
3 cloves, minced Garlic
1 pepper, finely chopped Bird's Eye Chili or Thai Chili Pepper *Note: Leave the seeds in for spicier dal; leave out for milder dahl
1 cup, rinsed and picked over Red Lentils
3 teaspoon Coriander
3 teaspoon Turmeric
3 teaspoon Cumin
1 teaspoon Ground Ginger
1 cup Muir Glen Diced Canned Tomatoes
to taste Salt
1/2 cup chopped Cilantro
Oil-Free Turmeric Chickpea Rice Recipe
1 medium, diced or 1/2 cup White Onion
2 cloves, minced Garlic
1 medium, diced, or 1/2 cup Orange Bell Pepper
1 1/4 cup Basmati Brown Rice
2 1/2 cups Organic Vegetable Broth
1 14 ounce can, drained and rinsed Chickpeas
1 Tablespoon Turmeric
to taste Salt

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    The hearty and flavorful Red Dal accompanied with Turmeric Chickpea Rice is a quick and easy meal to prepare. It can be made ahead of time, and reheated easily.

    • Serves 6
    • Easy


    • Garnish

    • Oil-Free Turmeric Chickpea Rice Recipe



    Indian food, such as Red Lentil Dal, not only has a ton of flavor, the beautiful presentation makes it taste even better. How food looks as you prepare it can make as much difference to the chef as it does, on the plate, to the person who gets to eat it.  The flavor of food and the vibrant colors of selected vegetables, brings a dish together.

    Vibrant Red Dal actually appears orange when cooked. The red lentil stew spiced with turmeric, chili and ginger, and colored with sweet potatoes and tomatoes looks incredible next to the turmeric, chick pea rice I served with the dish. One of the things I love about red lentils is that they cook up so quickly.

    Red Dal is simple to make, it requires a bit of chopping, but the stew practically cooks itself. The fact that this dish can be made in advance and then reheated is always a bonus.

    The little secret to the correct spice combination is using a Bird’s eye chili or Thai chili pepper. In order to keep the heat, leave the seeds in when chopping. If you desire a more mild version, take the seeds out. The hot comes from the seeds, not the pepper.

    Although most Dal  recipes contains a lot of oil,  my oil-free version is healthy and delicious. You simply leave the oil out and use a good non-stick pan.

    I still adore my Copper Chef Pan my husband bought me for Christmas. I reviewed it back in December, and it still works as well as it did the day I opened the box.

    So, if you are looking for a quick and easy meal, this is the perfect week night meal.

    To serve, place dal in a serving bowl. You can serve by itself or put on brown rice. I made a Turmeric, Chickpea Rice and filled half the bowl with stew and the other half with the rice dish.



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    Saute Onions, Sweet Potatoes, Garlic and Fresh Ginger

    In a large, non-stick skillet over medium-low heat, sauté onion until softened.
    Add diced sweet potato, and sauté for about 5 minutes.
    Add minced fresh ginger and garlic; stir, and reduce heat to low.


    Prepare the lentils

    Lentils must be rinsed and picked over. The "bad" ones float to the top, and sometimes, little stones can be in the bag. You don't want to eat any stones, so you need to rinse them, and pick through them a bit. I use a small colander with very small holes.


    Combine spices and add Lentils

    Finely dice chili, keeping seeds if you wish to add more heat.
    Add chili, coriander, cumin, turmeric and ground ginger to pan.
    Cook the spices a bit into the onion mixture until the onions are coated.
    Add Lentils.
    Stir allowing the lentils to combine with the rest of the ingredients in the pan and brown bit.


    Add the rest of the ingredients

    Add tomatoes and 4 cups water.
    Raise heat to bring to a boil, then reduce heat until mixture is at a fast simmer.
    Cook uncovered until lentils and potatoes are soft, stirring occasionally, about 25 minutes.


    Prepare the OIl-Free Turmeric Chickpea Rice or use Brown Rice

    Prepare the rice.
    Pour Rice in a measuring cup and cover with warm water.
    Leave for 20 minutes.
    Then, using your hand, move the rice around in the water. This will remove some of the starch.
    Run water through rice until the water runs clear.
    Drain rice


    Saute Onions and Garlic and Turmeric

    In a large non-stick skillet with a tight-fitting lid, heat skillet over medium heat.
    Add onion, garlic and bell pepper, and sauté until softened, about 5 minutes.
    Add turmeric and sauté for 1 minute.
    Add rice and mix until well coated with turmeric.
    Let it cook a little. The water left in the rice will help it cook a little.
    Stir for a few minutes, moving the rice around.


    Add the rest of the ingredients

    Add vegetable broth and chickpeas.
    Stir briefly, and allow to return to a boil.
    Cover, and cook on lowest possible heat for 20 minutes.
    If rice has not absorbed all the liquid by then, cover pan with a clean dish towel and place lid over it. Allow to sit off the heat for 5 to 10 minutes. (This method may be used for keeping the rice warm and moist for up to half an hour.)
    To serve, fluff rice with a fork, and add salt to taste.

    Kathy Carmichael

    Hi! My name is Kathy, I am a high school English teacher by day & vegan enthusiast and blogger by night. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines the health of us & our planet! :)

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    Do you have a way to print the recipes? I’m not interested in a 6-page print out if that is all you have. Thanks.

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