Daal Tadka Fry

Daal Tadka Fry is a flavorful and aromatic Indian side dish made with lentils and tempered spices, providing a delightful crunch and depth of flavor. This gluten-free dish is perfect for pairing with rice or flatbreads, making it a wholesome addition to any meal.

Ingredients

• Yellow split peas (moong dal) - 100 grams
• Water - 500 ml
• Turmeric powder - 1/2 teaspoon
• Salt - 1 teaspoon
• Ghee or oil - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, slit
• Onion - 1 small, finely chopped
• Tomato - 1 small, finely chopped
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Fresh coriander leaves - for garnish

Steps

1. Rinse the yellow split peas (moong dal) under cold water until the water runs clear.
2. In a pot, combine the rinsed dal, water, turmeric powder, and salt. Bring to a boil, then reduce heat to low and simmer for about 20 minutes, or until the dal is soft and cooked through.
3. In a separate pan, heat ghee or oil over medium heat. Add cumin seeds and let them splutter.
4. Add the minced garlic, grated ginger, and slit green chili to the pan. Sauté for 1-2 minutes until fragrant.
5. Add the chopped onion and cook until it turns golden brown.
6. Stir in the chopped tomato, coriander powder, and garam masala. Cook for another 2-3 minutes until the tomatoes soften and the mixture is well combined.
7. Once the dal is cooked, add it to the pan with the sautéed spices. Mix well and let it simmer for an additional 5 minutes to allow the flavors to meld.
8. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 280
• Protein: 14 g
• Carbs: 40 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

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

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