1 Nourishing Mixed Dal Recipe Without Onion and Garlic – Perfect for Weight Loss & Gut Health
If there’s one recipe that’s always held a special place in my home kitchen, it’s this Mixed Dal Recipe Without Onion and Garlic. It’s simple, sattvic, and healing — the kind of warm, nourishing meal that feels like a hug in a bowl.
I still remember the day I made this for my parents. My mother, as always, insisted I remove the white spongy center of the lauki. “I don’t like the middle part,” she said, wrinkling her nose. I smiled, knowing that sometimes cooking isn’t just about ingredients — it’s about care, memory, and subtle rituals passed down quietly.
This dal has no onion, no garlic — yet it’s full of flavor, color, and comfort. It’s vegetarian, IBS-friendly, low in oil, high in protein, and surprisingly filling. Whether you’re trying to eat lighter for weight loss or you simply need a gut-friendly dinner, this dal is a gem.
Why This Mixed Dal Is a Weekly Essential in My Kitchen
✅ No onion, no garlic – ideal for fasting, Ayurveda, or IBS-sensitive stomachs
✅ Protein-packed – thanks to mung dal and assorted veggies
✅ Customizable spice levels – no masala powders needed
✅ Great for meal prep – make once, enjoy all week
✅ Weight-loss friendly – light on oil, easy to digest
Ingredients You’ll Need (for 2–3 people)
| Ingredient | Quantity |
|---|---|
| Mung dal (yellow lentils) | 1 cup |
| Bottle gourd (lauki) | 100 gm, peeled & chopped |
| Carrot | 50 gm (1 medium), chopped |
| Green beans | 80 gm, chopped |
| Green peas | 30 gm, fresh or frozen |
| Potatoes | 2 small, peeled & chopped |
| Fresh ginger | 10 gm (1 inch), smashed |
| Green chilies | 2–3, slit |
| Cumin seeds | 1 tsp |
| Bay leaf | 1 |
| Turmeric powder | 1 tsp |
| Salt | 1 tsp or to taste |
| Jaggery (optional) | 10 gm (small cube) |
| Olive oil | 2 tsp |
| Water | As needed |
Step-by-Step Recipe – How to Make Mixed Dal Without Onion or Garlic
🔹 Step 1: Prep the Vegetables
Peel and chop the bottle gourd, removing the middle white part if you prefer (my mom always insists!).
Chop carrot, green beans, potato, and prep green peas.
Smash ginger and slit the chilies.
🔹 Step 2: Roast & Wash the Dal
In a dry pan, lightly roast the mung dal until it turns golden.
Don’t burn — just a gentle toasting for flavor.
Wash the dal well under running water.
🔹 Step 3: Pressure Cook
In a pressure cooker, combine:
Roasted mung dal
All the chopped vegetables
1 cup water
Cook for 2 whistles. Let the pressure release naturally.
🔹 Step 4: Tempering (Tadka)
Heat 2 tsp olive oil in a non-stick pan.
Add cumin seeds, bay leaf, smashed ginger, and green chilies.
Sauté for a minute, keeping the flame low so the ginger doesn’t burn.
🔹 Step 5: Mix & Simmer
Add the cooked dal and veggies to the tempering.
Stir well and add:
1 tsp turmeric
1 tsp salt
Optional jaggery for a light sweetness
Add water to adjust consistency. Simmer for 5–7 minutes until flavors blend.
🔹 Step 6: Serve Hot
Serve it like a dal-soup on its own, or pair it with steamed rice and a side of potato stir fry.
It’s nourishing, light, and absolutely delicious.
Ayurvedic and Nutritional Benefits of This Dal
This dal is not just tasty — it’s healing:
✅ Mung Dal
Rich in plant protein
Easy to digest
Balances all three doshas (Vata, Pitta, Kapha)
✅ Bottle Gourd (Lauki)
High water content
Cooling, perfect for Pitta-dominant digestion
Helps in weight loss and constipation
✅ Carrot & Green Beans
Rich in fiber
Promote digestion and gut motility
Full of antioxidants and beta-carotene
✅ Ginger & Cumin
Boost digestive fire (agni)
Relieve bloating, gas, and heaviness
Anti-inflammatory
✅ No Onion-Garlic
Sattvic and calming
Ideal for meditation, fasting, or IBS-sensitive days
Meal Prep & Storage Tips
Portion into small airtight containers after cooling
Store in the fridge for up to 4 days
Reheat on stove with a splash of water — tastes just as good!
My Tip: Make This Your Signature Comfort Bowl
This is the dish I run to when I’ve had a stressful day, when my digestion feels off, or when I just want something homely. Add a squeeze of lemon, garnish with coriander, or pair with pickle — you’ll find your own version of comfort in it.
Mixed Dal Recipe Without Onion and Garlic
Equipment
- 1 Pressure Cooker
- 1 Non Sticky Pan with Lid
- 1 Spatula
Ingredients
- 1 cup mung dal yellow lentils
- 100 gm bottle gourd lauki, peeled and chopped
- 50 gm carrot 1 medium, peeled and chopped
- 80 gm green beans chopped
- 30 gm green peas fresh or frozen
- 2 small potatoes peeled and chopped
- 1 tsp cumin seeds
- 10 gm fresh ginger 1 inch, smashed
- 2 –3 green chilies slit
- 1 bay leaf
- 1 tsp salt
- 1 tsp turmeric powder
- 10 gm jaggery optional for sweetness
- 2 tsp olive oil
- Water as needed
Instructions
- 1 cup mung dal (yellow lentils)
- 100 gm bottle gourd (lauki), peeled and chopped
- 50 gm carrot (1 medium), peeled and chopped
- 80 gm green beans, chopped
- 30 gm green peas (fresh or frozen)
- 2 small potatoes, peeled and chopped
- 1 tsp cumin seeds
- 10 gm fresh ginger (1 inch), smashed
- 2–3 green chilies, slit
- 1 bay leaf
- 1 tsp salt
- 1 tsp turmeric powder
- 10 gm jaggery (optional for sweetness)
- 2 tsp olive oil
- Water as needed
Notes
– Store in the fridge in individual containers for 3–4 days.
– This dish is also sattvic and perfect for no-onion, no-garlic diets.
FAQs – Mixed Dal Recipe Without Onion and Garlic
Q1: Is it healthy to eat dal without onion and garlic?
Yes. Dal without onion and garlic is easier on the digestive system and often preferred in sattvic or IBS-friendly diets. It reduces gas and bloating while still offering protein and fiber.
Q2: Can I eat dal every day for weight loss?
Absolutely. Dal is rich in plant protein and fiber, which helps you stay full longer and reduces cravings. Just avoid excess ghee or fried toppings.
Q3: What is the benefit of using multiple dals instead of one?
Mixed dals offer a broader nutrient profile — combining different amino acids, fiber types, and minerals. This variety supports gut health and improves protein quality in vegetarian meals.
Q4: Is bottle gourd (lauki) good for digestion and bloating?
Yes. Bottle gourd is high in water and low in calories. It soothes the digestive tract, helps reduce acidity, and is known to relieve bloating and constipation.
Q5: Can I meal prep dal for the week without it spoiling?
Yes. Dal can be stored in the fridge for 3–4 days in airtight containers. For longer shelf life, portion and freeze it. Avoid adding fresh coriander or tempering until reheating.
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