Dal Methi Fry

Dal Methi Fry is a flavorful Indian dish that combines protein-rich lentils with aromatic fenugreek leaves, creating a delightful balance of taste and nutrition. Perfect for a wholesome dinner, this dish is both satisfying and nourishing.

Ingredients

• Yellow split peas (toor dal) - 100 grams
• Fresh fenugreek leaves (methi) - 50 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
• Garam masala - 1/2 teaspoon
• Oil (vegetable or ghee) - 2 tablespoons
• Salt - to taste
• Water - 500 ml

Steps

1. Rinse the toor dal under running water until the water runs clear, then soak it in water for 15 minutes.
2. In a pot, add the soaked dal and 500 ml of water, and bring it to a boil. Once boiling, reduce the heat and simmer for 15 minutes or until the dal is cooked and soft.
3. In a separate pan, heat the oil 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, and sauté for another 2 minutes until fragrant.
6. Add the chopped tomato, turmeric powder, and salt. Cook until the tomato softens and the oil begins to separate.
7. Add the cooked dal to the onion-tomato mixture. Stir well and let it simmer for 5 minutes.
8. Add the fresh fenugreek leaves and garam masala. Mix well and cook for an additional 2-3 minutes until the methi is wilted and well combined.
9. Serve hot with rice or chapati.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in fiber, aiding digestion and promoting satiety.

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