Keto Indian Daal | Lupin Dal | Easy To Keto

As an Indian, especially a vegetarian Indian on the keto diet, simple and hearty Daal (Dal) is one of my most missed foods until now! This amazing Keto Daal recipe made with ground Lupin beans is the closest thing to actual Indian Dal in taste and texture.
For Ground Lupin: amzn.to/3du6UYe
Approx Macros per serving (recipe makes 3 servings):
Calories - 298
Fat - 18 g
Net Carbs - 5 g
Protein - 18 g
Ingredients:
Ground Lupin - 1 cup
Water - 2 cups
Salt - 1 tsp
Ghee - 3 Tbsp
Cumin Seeds - 1/2 tsp
Turmeric Powder - 1/2 tsp
Asafoetida Powder (Hing) - 1/8 tsp
Curry Leaves - 5
Green Chilies - 2 or to taste, slit
Garlic - 5 cloves, roughly crushed
Ginger - 2 tsp, minced
Tomato - 1 medium, diced
Water - 2 cups
Salt - to taste
Cilantro - few sprigs, chopped for garnishing
Lime Juice - 1 tsp or to taste
Method:
1. In a microwave safe bowl, combine Lupin, 2 cups Water and 1 tsp Salt.
2. Microwave for 3 minutes, stir and 1 minute.
3. Grind half of the cooked lupin into a smooth paste.
4. Heat Ghee in a medium pan on medium heat.
5. Add Cumin Seeds and let them sizzle.
6. Add Turmeric Powder, Asafoetida, Curry Leaves, Green Chilies, Garlic and Ginger. Let the Garlic brown slightly.
7. Add Tomato and cook for 1-2 minutes until tomato softens.
8. Add the cooked Lupin (both the ground paste and whole) and mix well.
9. Add 2 cups Water and adjust the Salt.
10. Bring the Daal to a boil.
11. Garnish with Cilantro and Lime Juice.
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[@itsthepens]

Oh my goodness! I thought daal was simply one of those favourite foods that I would just have to learn to live without, but LUPIN DAAL! I simply cannot wait to make this.

[@banana93]

I’m so happy I found your channel I can’t wait to try this recipe 🥰

[@AnthonyLee-dj1xo]

Thank you for this recipe! I am investigating recipes for keto that are vegetarian friendly, this looks DELICIOUS!

[@ThePurpleFlower]

Thank you soooo much for this. I had never heard of Lupin. After watching this video day before, I ordered it off Amazon and it came today, and I made Palak-Dal with it. It was YUMMMMY! It tastes just like dal. Actually, it tastes even better. I served to my super finicky dad who has moved from india to US to live with me now (he is alone, blind, and old). And I didn't tell him it wasn't a regular dal. I wanted to see his reaction. So I just told him I made Palak-Dal. He loves that, so he was happy. He tasted it and said it was amazing! So then I told him it wasn't one of our regular dals, and told him how healthy it was. He was very happy and said it tastes better than regular dal. So it passed my dad's acid-test too! haha!! Today I had a very yummy totally low carb Indian dinner. I had made starch resistant rice (de-starched it thoroughly, and refrigerated for 2 days), and the palak dal, and gobhi sabzi. This has always been my favorite food. And I felt so emotionally satisfied after eating it. You really made life better for me. I am trying to go keto or just low-carb, but I don't want to go nuts, and I want to eat mostly Indian food that I grew up eating so that there is a bigger chance of it being a normal way of eating. And you made my life so much better by making this video. Thank you so much!

[@EasyToKeto]

Thank you so much for sharing your feedback. It's so nice to hear how people benefit from your work. Much appreciated and good luck on your keto journey.

[@mazinkhurshid]

Can you please post the recipe for the palak-dal you made? It is my favorite dish.

[@ThePurpleFlower]

@@mazinkhurshid I put the lupin, chopped spinach, turmeric and salt in a pot and boiled together just like regular dal. And then added tadka with ghee, garlic, and jeera.

[@adim00lah]

I made some lupin dal, aloo (shalagam) gobi, and tofu curry with fresh string beans and red bells. This was my first ever keto meal and it was delicious and very filling! Thank you for the recipes and inspiration!

[@TheAGradio]

Absolutely delicious! Was missing dal so much on Keto. This is definitely what comes closest and is very similar in flavors specially once you add curry leaves and other spices. Thanks so much!

[@MarydToKeto]

This looks so interesting!!

[@joyful_noise]

Okay I had to subscribe to your channel after all these amazing Indian comfort food recipes keto versions you're sharing. You're a lifesaver! I was having a very tough time with keto missing all my favorite indian food, and now I feel a bit rejuvenated about doing keto long term. Thank you so very much, God bless you and your family!

[@melissawilliams1478]

Looks amazing

[@danaseymour9213]

Thank you thank you Hetel. You are a lifesaver. I have been eating lupini beans on keto for years but couldn’t seem to get a good dal consistency with them. This is spectacular.

[@EasyToKeto]

You are so welcome! Happy to help :)

[@Unabashedlyme]

This dhal looks amazing. Thank you thank you I missed dhal so much, now I can keto it.

[@EasyToKeto]

Me too!! You're very welcome!

[@dasikakn]

Tried this today with a couple of almond rotis and was absolutely floored by how yummy it was. I also added a few more veggies to it like celery bits and kohlrabi greens for more substance and it turned out wonderful. After 3 months of not eating Dal (but happily losing 30+ pounds) yeah, this totally hit the spot. It does appear that I can have my weight loss and eat it too! Will check in a couple of weeks with a glucometer after the meal to really make sure. Thanks Hetal!

[@JavaGirl001]

I tried the keto daal, so good. Thank you, I really missed having daal.

[@sunnydilyte]

Very interesting. I crave dhal in my keto diet as well and will definitely try this, thank you.

[@EasyToKeto]

Hope you enjoy it. It's really yummy :)

[@Mgenao76]

Wow! Lupin seems like a keto game changer! I would love to see some breakfast recipes using lupin, maybe like an “oatmeal” substitute. 😉

[@paneeshmrao]

This gives me hope in keto!

[@ashadmoomkin9348]

Just tried today, absolutely phenomenal taste, I missed dhal! Thank you

[@EasyToKeto]

My pleasure 😊

[@Foodcazt]

I love the recipe. Very well presented with good information. Keep sharing such amazing videos. Stay connected!

[@anuradhakundal940]

You are amazing❤️👍Indian vegetarian keto was not so easy for me without your recipe,thank you once again for posting so good recipe 💝🙏🏻

[@EasyToKeto]

My pleasure 😊 Thank you for the kind words!

[@adim00lah]

@@EasyToKetoDo you have a keto version of aloo gobi? I was interested in trying this by replacing the potatoes with turnips. A nice turnip gobi, lupin dal, and tofu masala sounds amazing as a meal.

[@kalpeshn3092]

I asked and you delivered! Wow ground lupin looks amazing. My mind is racing with ideas ... puranpuri/vedhmi with stevia-sweetened ground lupin stuffed in almond meal roti. Lupin is going to be a game changer.

[@EasyToKeto]

Thanks! Yes, lupin is definitely a game changer in our family :)

[@sherahaji3935]

Thank you for this informative video. By the way, you look amazing!! I am just starting my Keto journey and discovered your channel by accident. I am going to try and find Lupin here in Canada. Can't wait to try this recipe (once I find Lupin).

[@EasyToKeto]

Thank you and good luck!

[@sherahaji3935]

EasyToKeto unfortunately ground lupine is not available in Canada but I have ordered the flour. Apparently it is supposed to be great for baking.

[@emailpreethy]

Whoa! Completely floored by this recipe. Cant wait to try this out. Love Lupin! I tried a Keto Chutney powder with Lupin, flax seed meal, urad dal and bengal gram (limited amount to keep the carb low)for my idlis. Turned out great. Thanks!!

[@EasyToKeto]

Great idea for the chutney! Thanks for sharing.

[@priyanarayanan5261]

Preethi can you share the full recipe?

[@uptognugood]

Keto dal! YAY! You made my Friday, thanks so much for sharing, I will try this soon! New subscriber here.

[@EasyToKeto]

Welcome!!

[@uptognugood]

@@EasyToKeto I made this today and it was so easy and so delicious! I only have lupin flour, so I used half the amount, but next time I might use a little more or reduce the amount of water to make a thicker dal. I also tweaked the amounts of ghee, tomatoes, onions and garlic to suit my macros but even so it was absolutely gorgeous. Thank you so much, you really made my day. I've missed dal on keto so much!

[@EasyToKeto]

@@uptognugood Awesome! So glad you enjoyed it!

[@foodfanatic3644]

Keto AND looks so tasty!

[@psangam8014]

It looks amazing! I'm super excited to try it soon. I wonder if it tastes anything like toor dal or moong dal or has it's own different flavor?

[@EasyToKeto]

If I had to compare, I'd say its closer to mung dal but not exactly. It has its own flavor but because it is mild, its versatile.

[@samattias9650]

Thanks for introducing lupini beans to me, it is a game changer, the only change that I did was cook the lupini in the instant pot for an hour, makes it nice and soft

[@EasyToKeto]

You're very welcome! I'll have to try the instant pot method :)

[@wafaaomar8013]

تسلم إيدك وصفة رائعة ومتميزة

[@sharan3590]

This is so great! Can’t wait to try. I hope my Costco carries the meal. Just curious, I have lupin flour, do you think I can use some instead of grinding the meal? I have it in my fridge so thought I could try a combination of ground lupin for texture and lupin flour so it gets homogenized....

[@EasyToKeto]

Yes, you can use the flour as a thickening agent. For me, the flour was more expensive than the meal so I save it to make Kadhi.

[@vidyakane4741]

Now, I can do Keto - my concern has always been daal and rasam 😆

[@JuztMeMe]

Great recipe! How would one cook the lupin on stovetop instead of microwave?

[@shalinirakyan933]

This looks good . Share the Kadhi recipe too please

[@EasyToKeto]

Here it is: kzbin.info/www/bejne/i4mVgqx3mtitqbs

[@poojapatel-js2wt]

Wow! even looking this recipe is so satisfying♥️ Also can we use Calabaza squash/ Kabocha squash to make daal? do you have any thoughts on it? As Squash is very controversial topic for keto.

[@EasyToKeto]

I've haven't tried using squash to make daal, but it sounds interesting. Depending on which squash you use, it can be keto friendly. Many of the winter squashes like acorn have too many carbs to fit into your keto meal plan. Just check the nutrition info before eating.

[@latabathija5499]

Oh. I also have the same sumeet mixie

[@EasyToKeto]

LOL! Mine is almost 25 yrs old and I'm soooo scared it's going to give out!

[@sumathiiyer2375]

So glad to see this recipe. What do you eat the dhal with while on keto?

[@EasyToKeto]

I'm a soup type of person so I love eating this like soup (Its very filling). My husband likes to scoop it up with some low carb tortillas.

[@sumathiiyer2375]

Sounds good. I’ll have to try it with rotis. Thanks for sharing!

[@Poojassaraf]

Thanks for sharing the fantastic keto option. Could you share the link to purchase the same? I think it’s not available in India.

[@sarasmaniam3406]

Hi mam i like your wonderful idea of vegetarian keto...I am a new subscriber of ur video and love it very much. Have a question is there any other name for ground lupin? I am from malaysian. Thank..

[@EasyToKeto]

Thank you! The only names I've found are lupin, lupine, lupini, and termes (in Arabic).

[@sherahaji3935]

Thanks for introducing me to lupin. Unfortunately we don’t get ground lupin here in Canada but I found canned lupina beans. I boiled them and crushed them to make curried daal.

[@EasyToKeto]

I haven't been able to find the whole lupina beans. I wanted to try them for something like chole (chickpeas) or rajma (kidney beans). :)

[@sherahaji3935]

EasyToKeto The beans are plentiful here. I found them at an Indian store. Unico brand

[@ThePurpleFlower]

@@EasyToKeto I found the Lupina beans on Amazon (USA). Good idea about rajma!

[@Naheam86]

Could you kindly tell me what the weight of the one cup of lupin flakes are. Managed to get hold of some in the UK but not quite the same as yours and I'd rather be precise to avoid wastage!

[@psewpaul]

Where can I get ground lupin in Uk Recipe is great, can’t wait to try it

[@EasyToKeto]

Many people have found it on Amazon.

[@kushagarwal3579]

Your recipe is 2 good

[@minamodi2803]

So do you make lupin roti? If yer, recipe pls.

[@tinu0121]

Would you recommend using Lupin flour for daal recipe and ground (granular) lupin for upma recipe? Thank you

[@EasyToKeto]

Lupin flour is too smooth (similar to besan) so I would not recommend it for daal.

[@docpadma]

Amazing. what is the salt you are using ? Costco?

[@EasyToKeto]

Yes, Himalayan Pink Salt.

[@SanaKhan-uv6bv]

Hi! Is there a difference between ground lupin and lupin flour? I made mine with lupin flour and it never thickened up

[@poojapatel-js2wt]

Hi Hetal Can you please share recipe of khichdi if you found any? please🙏😘

[@EasyToKeto]

Here it is: kzbin.info/www/bejne/aHq5mZyXoZKdbM0

[@rihabsharif3447]

Hi! What is the hindi name for Lupin! Do you think daal makhni can be achieved with lupin? Thanks so much for your video, totally don't mind listening as you speak!!

[@EasyToKeto]

Thank you! I'm not sure of the Hindi name but in Arabic its called termes (per Google :)). I actually use lupin for all my daals...just change out the seasoning and spices.

[@pslinx]

What if i dont have a microwave? Can i use the stove for the 1st step?

[@tinu0121]

hello Hetal, can you show some keto recipes using air fryer? Thanks

[@EasyToKeto]

Sure, I'll work on that but in the meantime, try this: kzbin.info/www/bejne/r6jGn6yqfNiXnZY

[@ayeshaimam7128]

can I get it in UAE

[@annb5106]

Can this lupin dal be made with lupin flour instead of ground?

[@kutrabilada8865]

I could kiss you for this! I found canned Lupin so I am going to try it.

[@EasyToKeto]

Please let us know how the canned beans turn out.

[@dithi5557]

Which costco did you get Lupin from ,I stay In Dallas too and we go to lewisville costco ,dont remember seeing it there ? Thanks in advance !

[@EasyToKeto]

Costco in Frisco. You can always call and ask if they keep it in stock before making a trip.

[@dithi5557]

@@EasyToKeto Thank you ,will do .

[@makeduaa1]

Aaaah!! I live in dallas, dont have costco subscription but this is great! I know i can get it then, god bless!

[@shaysharma6909]

I don't have microwave... is there a way I can cook on stove top.

[@scrumptiouskitchen3680]

Hi Hetal, Can Lupin be used to make pakodas ? Or can be used as a breading/coating? Does it taste similar to besan?

[@EasyToKeto]

I have tried lupin flour to make a batter for pakodas. Though the flavor is similar, the binding properties were not the same as besan and it fell apart in the hot oil. I haven't tried it yet, but the package of the ground lupin does say you can use it as a coating for like chicken tenders.

[@scrumptiouskitchen3680]

EasyToKeto Thankyou so much. I just ordered some! Looking forward to make some Dal. Thanks for all these awesome recipes. I subscribed.

[@luckyparsi]

Is daal bad for u? I thought lentils have low GI. They have carbs but they are good carbs?

[@anjnag6965]

This looks very interesting to me not because of keto diet but even otherwise. It is currently unavailable on amazon, I’m not happy, I really wanted to try out.

[@EasyToKeto]

Oh no! Sorry to hear that its unavailable. You definitely should try it out once it comes back...delicious!

[@anjnag6965]

EasyToKeto it’s alright for me if it is not available in current situation but what about you, you are definitely going to miss it for sure unless you have stocked up.😀

[@sreevidyasubramanian5294]

Good Morning Mam, is it true that the only lentil supplement we can use is lupin. I have consumed lupin as a soaked bean cooked and used in various dishes but eating that alone would become boring over a period of time. That’s why. Question may be stupid. If so please excuse.

[@EasyToKeto]

Lupin is the best lentil substitute I've found so far. The good things about lupin is that you can change up the seasoning and various ingredients to make it taste different each time. Black soy beans are another option if you can find them. There are no stupid questions :)

[@zizia9060]

Hi. Have you ever used whole lupin beans? I bought a dozen jars because I thought I could make all the bean recipes I missed. My attempts at recreating Indian daal, chickpea curries, bean soups ..etc were a complete fail because the beans just wouldn't soften. The oven roasted lupin beans with oil, salt and spices were tasty and edible. But I'm not a frequent snacker. I would love it if I could get ideas from your professional minds on what to do with my remaining 8 jars please.

[@EasyToKeto]

I've never tried whole lupin beans because I've never been able to find them. Have you tried soaking and pressure cooking the beans? They may soften up much better.

[@zizia9060]

@@EasyToKeto I bought the lupin beans presoaked in jars from Amazon UK. I haven't tried pressure cooking them. Thank you for the idea. I'll try that out and hopefully make myself a nice bean soup😋.

[@Anthonyinkz]

Carringtons buy lupin flour from China, this is blended with soya bean flour to bulk out, then exported to USA, we can't buy this in UK as our food standards are very high and it couldn't be sold as pure lupin bean flour. What is a better alternative.

[@tinu0121]

Hetal, do u think that lupin flour can be used as a besan substitute for keto diet?

[@EasyToKeto]

I have used it for Gujarati Kadhi and it works great (video coming shortly :)), but the texture is not exactly the same. Lupin does not have the binding power of besan so it wont work if it is the main ingredient.

[@tinu0121]

@@EasyToKeto Thank you so much. I think I will just let it go. I was thinking of making kzbin.info/www/bejne/mmfbe6SXi9tgaKs with lupin flour. Most likely it's not going to work. sigh!

[@EasyToKeto]

@@tinu0121 Actually, it may work for pitla because it really doesn't have to bind (as in pakoda). Let me know if you try it :)

[@kiki6037]

Can I add coconut milk and mustard seeds to the fry?

[@EasyToKeto]

You can definitely add mustard seeds. Since I use lupin for many things, I switch up the seasoning to make it taste different each time. I have not used coconut milk, but I have used coconut oil and the coconut flavor with the lupin mix pretty well.

[@kushagarwal3579]

Lupin Dal india me kha milegi

[@cristinemcintyre2034]

What type of green chiles do you use?

[@EasyToKeto]

I use the ones that are available in Indian grocery stores or Thai chilies sometimes.

[@hlusavideo]

Hi is it called Lupin flour from Amazon ? Will that work ?

[@EasyToKeto]

Lupin flour is milled very finely. This recipe uses the ground lupin that has some texture.

[@Noor-ml2fv]

If only i can find ground lupin locally 🥲

[@Noor-ml2fv]

I’ll just use a food processor instead

[@roshnipatel5734]

How did you eat dal ? What do you cook to eat dal with it . Please advise

[@EasyToKeto]

I scoop up the dal with a low carb tortilla or chapati or have it like soup. You can also use cauliflower rice.

[@luckyparsi]

It gets very confusing tortillas or chapathis are good and lentils arent?

[@aggressivesalad7501]

Do you have a rice substitute to eat with this ?

[@EasyToKeto]

I'm not a huge fan of rice so I just eat it by itself as a soup or scoop some up with my low carb chapati or tortilla. I would assume that cauliflower rice would be a great accompaniment.

[@makeduaa1]

Cauliflower rice, i found it a great substitute for my rice cravings

[@praiseystanley]

Can I also use almond flour?

[@EasyToKeto]

The texture of almond flour (and the taste) is different but I have not tried it so can't give an honest answer. Sorry.

[@praiseystanley]

Sure. Appreciate your reply. I was trying ordering online coz I cudnt find it in any local store, Costco, Aldi or Sam’s. Thank you anyways.

[@truptibote3378]

How does lupin taste? Is there any after taste.. please help

[@EasyToKeto]

I haven't tried any other brand but the one I have has no after taste at all. It tastes great and takes on the flavor of whatever seasoning and ingredients you add.

[@truptibote3378]

@@EasyToKeto I need to check in UK which one is there...

[@truptibote3378]

@@EasyToKeto I followed you with Anuja on Show me the curry... so I know you 😊

[@szatakia]

Where can I buy Ground Lupin from?

[@EasyToKeto]

I found it at my local Costco (definitely cheaper than ordering online).

[@szatakia]

@@EasyToKeto Ok will try..Thanks a lot for the prompt reply

[@wonderingvamp]

Amazon has it too

[@renus6015]

lupin -- am not getting in India :(

[@tulikajain3804]

Where can we get ground lupin ??

[@EasyToKeto]

I found it at my local Costco but you can find it online as well.

[@arjowanmustafa6133]

@@EasyToKeto please do you find it in Costco in Canada?

[@raj061073]

It was so bitter when I made it from lupini dry beans ,😑

[@saminaqureshi6102]

does it taste like actual dal?

[@EasyToKeto]

Yes, it does! :)

[@prashantpathakallinone8468]

Lupin flour is very costly most Indian cant buy this