Daal Tadka Curry

Daal Tadka Curry is a comforting and flavorful Indian dish made from lentils and seasoned with aromatic spices, perfect for a wholesome dinner. This dairy-free curry is rich in protein and pairs beautifully with rice or flatbreads.

Ingredients

• Yellow split peas (toor dal) - 100 grams
• Water - 600 ml
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Cilantro - a handful, chopped for garnish
• Oil (coconut or vegetable) - 1 tablespoon

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 water. Bring to a boil, then reduce to a simmer and cook for about 20 minutes, or until the dal is soft and cooked through.
3. In a separate pan, heat the oil over medium heat. Add cumin seeds and allow them to sizzle for a few seconds.
4. Add the chopped onions to the pan and sauté until they turn golden brown.
5. Stir in the minced garlic, grated ginger, and slit green chili. Cook for another minute until fragrant.
6. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften.
7. Once the dal is cooked, mash it lightly with a spoon and add it to the onion-tomato mixture. Stir to combine.
8. Add garam masala and adjust the consistency by adding more water if needed. Let it simmer for 5 minutes.
9. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 3 g
• Unsaturated Fat: 4 g
• Water: 0.6 L

Health Benefits

• High in protein and fiber, promoting digestive health.
• Rich in essential vitamins and minerals, supporting overall wellness.

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