Dal Methi

Dal Methi is a nutritious and flavorful Indian dish made with lentils and fenugreek leaves, offering a delightful richness in taste while being packed with protein. This dish is perfect for a healthy lunch that is both satisfying and easy to prepare.

Ingredients

• Toor dal - 100 grams
• Fresh methi leaves (fenugreek) - 50 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Red chili powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil - 1 tablespoon
• Water - 500 ml
• Cilantro - 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 to a boil and then reduce to a simmer.
3. Add turmeric powder and salt to the dal. Cook for about 20 minutes or until the dal is soft and fully cooked.
4. In another pan, heat the oil over medium heat. Add cumin seeds and let them splutter.
5. Add the chopped onions and sauté until they turn golden brown.
6. Stir in the grated ginger, minced garlic, and slit green chili. Cook for another 2 minutes until fragrant.
7. Add the chopped tomatoes, coriander powder, red chili powder, and garam masala. Cook until the tomatoes are soft and the oil starts to separate.
8. Add the fresh methi leaves to the mixture and sauté for 3-4 minutes until they wilt.
9. Once the dal is cooked, add it to the methi mixture and combine everything well. Adjust the salt as needed.
10. Simmer for an additional 5 minutes to let the flavors meld together.
11. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 270
• Protein: 14 g
• Carbs: 40 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• High in protein from lentils, promoting muscle health.
• Rich in fiber from both lentils and methi, aiding digestion.

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