Dal fry / tadka - Keto friendly, gluten free, high in protein, high in fibre and vegan

Dal fry / tadka - Keto friendly, gluten free, high in protein, high in fibre and vegan


1/3 cup dry lupin splits

1 medium onion

2 small tomatoes

2 tsp ginger & garlic paste

1 tblsp cooking oil

1 tblsp clarified butter (or alternative for vegan recipe)

1/2 tsp mustard seeds

1/2 tsp cumin seeds

1/2 tsp turmeric powder

1/2 tsp paprika

1/2 tsp garam masala (or your choice of Indian curry spice blend)

1 tsp cumin-coriander powder

1 whole dry chilli

2 tsp lemon juice

Pinch of asafoetida

Dried fenugreek leaves

Cilantro for garnish

Salt to taste


Soak 1/3 cup lupin splits for 3-4 hours. Once they increase in size (almost 3 times), boil them until soft. Keep 2 tblsp boiled lupin splits aside and crush rest of them into a paste by adding water. Heat 1 tblsp any cooking oil and 1 tblsp clarified butter (or your choice of vegan alternative). Add 1/2 tsp mustard seeds and 1/2 tsp cumin seeds. Once the seeds start to splutter, add a pinch of asafoetida and 1 dry red chilli. Add 1 medium chopped onion and 2 tsp ginger & garlic paste. Cook for 5 minutes. Add 2 small chopped tomatoes with 1/2 tsp turmeric powder, 1/2 tsp paprika, 1 tsp cumin-coriander powder and salt to taste. Cook until tomatoes are soft and oil starts to separate from the sides. Add 1/2 tsp garam masala. Add lupin paste and 2 tblsp of whole boiled lupin splits. Mix well. Add 2 tsp lemon juice and dried fenugreek leaves. Cook for a few minutes and garnish with chopped cilantro leaves.

Health & Nutrition:

Lupin curry (dal fry / tadka) is made with lupin splits which are high in plant based and complete source of protein. This recipe contains 32 g total protein. Lupin splits are very high in fibre as well. The high protein and fibre content makes it a great recipe for weight watchers. It is also a keto and diabetic friendly recipe due to lupin splits’ very low net carbohydrate content. It is rich in potassium and iron too.


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