Dal Fry

Dal Fry is a flavorful and protein-rich Indian dish made from lentils, cooked with aromatic spices and finished with a tempering of ghee and herbs. This comforting dish is perfect for a wholesome lunch, served with rice or bread.

Ingredients

• Toor Dal (split pigeon peas) - 100 grams
• Water - 500 ml
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Green Chili - 1, slit
• Turmeric Powder - 1/2 teaspoon
• Red Chili Powder - 1/2 teaspoon
• Cumin Seeds - 1 teaspoon
• Ghee or Oil - 2 tablespoons
• Coriander Powder - 1 teaspoon
• Garam Masala - 1/2 teaspoon
• Salt - to taste
• Fresh Coriander Leaves - for garnish

Steps

1. Rinse the toor dal under running water until the water runs clear.
2. In a pot, add the rinsed dal and 500 ml of water. Bring it to a boil, then reduce the heat to low and simmer for about 20 minutes, or until the dal is soft and cooked through.
3. While the dal is cooking, heat ghee or oil in a pan over medium heat. Add cumin seeds and let them splutter.
4. Add the chopped onions and sauté until they turn golden brown.
5. Stir in the ginger, garlic, and green chili. Cook for another 2 minutes until fragrant.
6. Add chopped tomatoes, turmeric, red chili powder, coriander powder, and salt. Cook until the tomatoes are soft and the oil starts to separate from the mixture.
7. Once the dal is cooked, add it to the pan with the onion-tomato mixture. Mix well and simmer for another 5 minutes to blend the flavors.
8. Sprinkle garam masala on top and mix. Adjust salt if necessary.
9. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 290
• Protein: 15 g
• Carbs: 40 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 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, supporting muscle health and recovery.
• Rich in fiber, aiding in digestion and promoting satiety.

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