Daal Fry

Daal Fry is a hearty and flavorful vegan Indian dish made from spiced lentils, offering a rich taste and aroma that tantalizes the senses. This comforting dish is perfect for a wholesome lunch, served with rice or flatbreads.

Ingredients

• Yellow split peas (Toor dal) - 100 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Green chili - 1, slit
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Cilantro leaves - a handful, chopped
• Oil - 1 tablespoon (preferably vegetable or coconut oil)
• Salt - to taste
• Water - 4 cups

Steps

1. Rinse the yellow split peas (toor dal) under cold water until the water runs clear.
2. In a pot, combine the rinsed dal and 4 cups of water. Add turmeric powder and a pinch of salt, and bring to a boil. Reduce heat and simmer for 15-20 minutes, or until the dal is soft and cooked through.
3. In a separate pan, heat 1 tablespoon of oil over medium heat. Add cumin seeds and mustard seeds, and let them sizzle for 30 seconds.
4. Add the finely chopped onion and sauté until golden brown, about 5-7 minutes.
5. Stir in the grated ginger, minced garlic, and slit green chili. Cook for an additional 1-2 minutes until fragrant.
6. Add the chopped tomato and cook until it becomes soft and mushy, about 3-4 minutes.
7. Once the dal is cooked, add it to the pan with the onion-tomato mixture. Mix well and adjust the salt as needed.
8. Add garam masala and stir to combine. Let it simmer for another 5 minutes on low heat.
9. Garnish with chopped cilantro leaves before serving.

Nutrition

• Calories: 250
• Protein: 10 g
• Carbs: 40 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 1 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• High in protein, making it an excellent meat substitute for vegans.
• Rich in dietary fiber, which aids in digestion and promotes gut health.

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