Dal Pasta

Dal Pasta is a unique fusion dish that combines the comforting texture of pasta with the rich, protein-packed flavors of traditional Indian lentils. This high-protein meal is not only delicious but also nourishing, making it perfect for a wholesome dinner.

Ingredients

• Whole wheat pasta - 150 grams
• Red lentils (masoor dal) - 100 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, diced
• Garlic - 2 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit (optional)
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh cilantro - for garnish
• Olive oil - 2 tablespoons
• Water - 4 cups

Steps

1. In a pot, bring 4 cups of water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente. Drain and set aside.
2. In the same pot, heat 2 tablespoons of olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
3. Add the chopped onion and sauté until translucent, about 3-4 minutes. Then, add minced garlic, grated ginger, and green chili. Sauté for another 2 minutes.
4. Stir in the diced tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften, about 3-4 minutes.
5. Add the red lentils and 2 cups of water. Bring to a boil, then reduce the heat, cover, and let it simmer for 15 minutes or until the lentils are cooked and soft.
6. Once the lentils are cooked, add the cooked pasta to the pot. Mix well and add garam masala. If the mixture is too thick, add a little more water to reach the desired consistency.
7. Cook for an additional 2-3 minutes to let the flavors meld together.
8. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 410
• Protein: 20 g
• Carbs: 70 g
• Fiber: 12 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 from lentils, supporting muscle health and repair.
• Rich in fiber, aiding in digestion and promoting feelings of fullness.

Tags