Sultani Dal, Zero Oil Dal Sultani
by Tarla Dalal
sultani dal recipe | Indian dal sultani | healthy moong dal sultani | zero oil dal | with 31 amazing images.
sultani dal recipe | Indian dal sultani | healthy moong dal sultani | zero oil dal is a simple everyday wholesome fare. Learn how to make Indian dal sultani.
Even commonly consumed dals rock when combined intelligently with the right ingredients! Garlic and tomatoes add tang and taste to this versatile Indian dal sultani, which is made with a combination of moong dal and toovar dal. Everyday spices along with a generous sprinkle of coriander adds on to its aroma and flavour.
The dals are a source of protein which work to protect cell and tissues of the body. Folic acid content of moong dal is an added benefit to this dal. Tomatoes and garlic, on the other hand, lend antioxidants like lycopene and allicin respectively which helps protect our heart. The healthy moong dal sultani is thus a wise pick for not only heart patients, but also for diabetics.
The zero oil dal suits a weight loss menu as well. Serve it with Bajra and Cauliflower Roti to make a satiating meal.
Tips for dal sultani. 1. If you are serving the dal later, we recommend you to adjust the consistency of dal by adding water while re heating. 2. You can increase the proportion of green chillies according to your spice. 3. You can also add 1 tsp lemon juice in the dal for the tangy flavour.
Enjoy sultani dal recipe | Indian dal sultani | healthy moong dal sultani | zero oil dal | with step by step photos.
Sultani Dal, Zero Oil Dal Sultani recipe - How to make Sultani Dal, Zero Oil Dal Sultani
Preparation Time: Cooking Time: Total Time:
Makes 6 servings
For Dal Sultani
1/2 cup green moong dal (split green gram)
1/4 cup toovar (arhar) dal
1/2 cup chopped tomatoes
1 1/2 tsp chopped garlic (lehsun)
1 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
salt to taste
1 tsp cumin seeds (jeera)
1/2 cup chopped onions
3 tbsp finely chopped coriander (dhania) for the garnish
For moong dal sultani
- For moong dal sultani
- To make {span class="bold1"}sultani dal{/span}, clean, wash and soak both the dals in water for 2 to 3 hours. Drain and keep aside.
- Combine the dals, tomatoes, garlic, green chillies, turmeric powder, salt and 1½ cups of water and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Remove, whisk well and keep aside.
- Heat a non-stick pan on a medium flame and when hot, add the cumin seeds and dry roast for about 30 seconds.
- Lower the flame, add the onions and dry roast till the onions turn light brown in colour. Sprinkle a little water if the mixture starts burning.
- Add the cooked dals, ½ cup of water and mix well and simmer for another 3 to 4 minutes.
- Serve the {span class="bold1"}sultani dal{/span} hot garnished with coriander.
like sultani dal recipe
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Like sultani dal recipe | Indian dal sultani | healthy moong dal sultani | zero oil dal | then do try other dal recipes also:
- palak chana dal recipe | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak |
- dahiwali toor dal recipe | healthy dahiwali tuwar dal | healthy toor dal | oil free toor dal |
what is sultani dal made of?
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what is sultani dal made of? dal sultani is made from 1/2 cup green moong dal (split green gram), 1/4 cup toovar (arhar) dal, 1/2 cup chopped tomatoes, 1 1/2 tsp chopped garlic (lehsun), 1 green chilli , finely chopped, 1/4 tsp turmeric powder (haldi), salt to taste, 1 tsp cumin seeds (jeera), 1/2 cup chopped onions and 3 tbsp finely chopped coriander (dhania) for the garnish. See below image of list of ingredients for sultani dal.
soaking the dals
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Clean, wash and soak both the dals in water for 2 to 3 hours.
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Dals after soaking.
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Drain.
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Soaked and drained green moong dal and toovar dal.
pressure cooking the dals
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In a pressure cooker put the soaked and drained dals.
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Add 1/2 cup chopped tomatoes.
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Add 1 1/2 tsp chopped garlic (lehsun).
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Add 1 green chilli , finely chopped.
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Add 1/4 tsp turmeric powder (haldi).
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Add salt to taste. We added 1 tsp salt.
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Add 1½ cups of water.
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Mix well.
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Pressure cook for 2 whistles.
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Allow the steam to escape before opening the lid.
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Remove, whisk well and keep aside.
making dal sultani
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Heat a non-stick pan on a medium flame.
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When hot, add the cumin seeds.
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Dry roast for about 30 seconds.
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Lower the flame, add 1/2 cup chopped onions.
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Dry roast till the onions turn light brown in colour.
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Sprinkle 1 tablespoon of water.
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Add the cooked dals.
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Add ½ cup of water.
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Mix well.
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Simmer for another 3 to 4 minutes.
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Serve sultani dal recipe | Indian dal sultani | healthy moong dal sultani | zero oil dal | hot with rice or roti of your choice.
tips for dal sultani
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If you are serving the dal later, we reccomend you to adjust the consistency of dal by adding water while re heating.
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You can increase the proportion of green chillies according to your spice.
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You can also add 1 tsp lemon juice in the dal for the tangy flavour.
health benefits of sultani dal
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Sultani Dal – a high protein accompaniment.
- Like all dals, moong dal and toovar dal too are also a good source of protein. This key nutrient helps to support the growth all the cells of the body including the immune cells.
- The soluble fiber in the dals can help to keep you full for long hours and thus this dal is a good choice for those aiming a trimmed waistline.
- The fiber can also help prevent a spike in blood sugar levels. Diabetics too can enjoy this dal with whole wheat flour chapati.
- Dals abound in calcium and phosphorus too which promote bone strength.
| Energy | 94 cal |
| Protein | 6.2 g |
| Carbohydrates | 16.5 g |
| Fiber | 2.4 g |
| Fat | 0.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 167.3 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 6.7 mg |
| Folic Acid | 37.7 mcg |
| Calcium | 32.6 mg |
| Iron | 1.1 mg |
| Magnesium | 31.7 mg |
| Phosphorus | 102.8 mg |
| Sodium | 9.8 mg |
| Potassium | 319.2 mg |
| Zinc | 0.6 mg |
Simple but delicious. Had it with Jeera rice and the combination was lovely.
hi Tara. I live in a hostel and I don''t have a pressure cooker to go with my induction stove. Can I do this on a normal bartan? How long do I have to cook it for? Please reply, thank you
What a wonderful dal prepared by using regular ingredients. No one can say that it is a zero oil recipe as it tastes just amazing. I often prepare this dal to have a controlled diet and I am 100% satisfied with it.
I love to see yr recipes when I get chance, specially because they r vegetarian, healthy, easy looking in preparation, & I tried them once a while. I make this one due to tuver dal which can give more protein in my diet, mild but tasty & very easy to make. I make this dal on weekends in double/triple amount so I can have it ready during week to go with rice, but I have been using cumin & oil to sauté onion, so I think it may taste better when I eat cold/microwave from refrigerator during weekdays. & I also do not whisk, just stir to leave it thicker to refrigerate. (I am working woman) Thanks for your videos & healthy recipes, I would love to have suggestions from you for other easy healthy recipes that I can make in weekends but still taste better when I use out of refrigerator on weekdays. Thank you again.
A quick dal which is without oil and not too much spice too, but the addition of onions, garlic and tomatoes perks up the flavour very nicely. In all a tasty treat.
This dal is so quick... It is not spicy at all yet tasty.. Also it is made without using oil at all.. Healthy and tasty.. Perfect combination!