Dal Tadka Fry

Dal Tadka Fry is a delicious and protein-rich Indian dish that combines the goodness of lentils with aromatic spices and a crispy tadka. This high-protein dinner is perfect for a wholesome meal that satisfies your taste buds and nutritional needs.

Ingredients

• Yellow split peas (toor dal) - 100 grams
• Water - 500 ml
• Turmeric powder - 1/2 teaspoon
• Salt - 1 teaspoon
• Ghee or oil - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Garlic - 4 cloves, minced
• Green chilies - 2, slit
• Ginger - 1-inch piece, grated
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Cilantro - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Red chili powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon

Steps

1. Rinse the yellow split peas (toor dal) under cold water until the water runs clear.
2. In a pot, combine the rinsed dal, 500 ml of water, turmeric powder, and salt. Bring to a boil, then reduce heat and simmer covered for 25-30 minutes until tender.
3. In a separate pan, heat ghee or oil over medium heat. Add cumin seeds and mustard seeds, and let them splutter.
4. Add minced garlic, slit green chilies, and grated ginger to the pan. Sauté for 1-2 minutes until fragrant.
5. Add the chopped onions and cook until they turn golden brown.
6. Stir in the chopped tomatoes, red chili powder, and garam masala. Cook until the tomatoes soften and the mixture thickens.
7. Once the dal is cooked, mash it slightly with a spoon and add it to the pan with the tadka mixture. Stir well to combine and let it simmer for 5 minutes.
8. Finish by adding chopped cilantro and lemon juice. Mix well and remove from heat.
9. Serve hot with rice or flatbreads.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 4 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in fiber, promoting digestive health.

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