Toor Dal with Dry-Toasted Spices (No-Oil Tarka)

General Fast Without Oil Published June 13, 2026

A good dal does not need oil to taste rich — it needs spices that have been woken up by heat. Here the cumin, mustard, and coriander seeds are dry-toasted in a hot pan until they crackle and smell of smoke, then crushed and stirred into a pot of split pigeon peas simmered soft with turmeric and ginger. The result is a deeply savory, golden bowl that fills you completely and proves the tarka — the tempered-spice finish that normally swims in ghee or oil — works beautifully without a drop of fat.

This is built for strict Wednesday and Friday cooking. On oil days, you can finish with a true tarka of a tablespoon of oil bloomed with the same spices and a pinch of asafoetida — pour it sizzling over the bowl at the table. On the strictest xerophagy days, skip the cooked dal entirely; this is a cooked dish for no-oil days.

FASTING LEVEL: Fast Without Oil (oil-day tarka in notes)
SERVINGS: 4
TIME: 45 minutes

INGREDIENTS

- 1 1/2 cups (300g) toor dal (split pigeon peas), rinsed
- 5 cups (1.2L) water
- 1 teaspoon ground turmeric
- 1 thumb (3cm) fresh ginger, grated
- 4 cloves garlic, minced
- 1 teaspoon cumin seeds
- 1 teaspoon brown mustard seeds
- 1 teaspoon coriander seeds
- 2 dried red chilies (or 1/2 teaspoon chili flakes)
- 1 large tomato, diced
- 1 teaspoon salt, plus more to taste
- Juice of 1/2 lemon
- Fresh cilantro, chopped, to serve
- Steamed rice or flatbread, to serve

METHOD

1. Combine the rinsed dal, water, and turmeric in a large pot. Bring to a boil, skimming off any foam, then reduce to a simmer. Cook uncovered for 25-30 minutes, stirring occasionally, until the dal collapses into a thick, soft porridge. Add a splash more water if it gets too thick.

2. While the dal cooks, dry-toast the spices: place the cumin, mustard, coriander seeds, and dried chilies in a small dry skillet over medium heat. Toast, shaking the pan, for 2-3 minutes until the mustard seeds pop and the spices smell fragrant and nutty. Tip into a mortar and crush coarsely (or pulse in a grinder).

3. In the same dry skillet over medium heat, add 3 tablespoons of water, the garlic, and grated ginger. Cook, stirring, for 2 minutes until the water has nearly evaporated and the aromatics are soft and golden at the edges — this is your no-oil sauté.

4. Add the diced tomato to the skillet with another splash of water and cook for 3-4 minutes until broken down and jammy. Stir in the crushed toasted spices and cook for 1 minute more.

5. Scrape the entire spice-and-tomato mixture into the pot of cooked dal. Add the salt, stir well, and simmer together for 5 minutes so the flavors marry.

6. Off the heat, stir in the lemon juice. Taste and adjust salt and acid. Serve hot over rice or with flatbread, showered with cilantro.

NOTES

- On oil days, make a proper tarka: heat 1 tablespoon oil, add 1 teaspoon cumin seeds and a pinch of asafoetida, let them sizzle 30 seconds, and pour over the finished dal.
- Toor dal can be swapped for masoor (red lentils, faster, 15-20 min) or chana dal (longer, 40+ min, soak first).
- The dry-toasting in step 2 is the key to no-oil flavor — do not skip it. Toasted whole spices carry far more aroma than pre-ground.
- Leftovers thicken in the fridge; loosen with water when reheating and brighten with a fresh squeeze of lemon.