Pasta with Daal

Pasta with Daal is a unique fusion dish that combines the comforting texture of pasta with the rich, protein-packed flavors of Indian lentils. This healthy, vegetarian dish is not only satisfying but also bursting with nutrients.

Ingredients

• Whole wheat pasta - 120 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)
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Fresh cilantro - 2 tablespoons, chopped
• Olive oil - 1 tablespoon
• Salt - to taste
• 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, add 1 tablespoon of olive oil over medium heat. Once hot, add cumin seeds and let them sizzle for a few seconds.
3. Add the finely chopped onion and sauté until translucent, about 3-4 minutes.
4. Stir in the minced garlic, grated ginger, and slit green chili (if using). Sauté for another 1-2 minutes until fragrant.
5. Add the diced tomato and cook until soft, about 3-4 minutes. Then add turmeric powder, coriander powder, and salt. Mix well.
6. Add the red lentils and 2 cups of water to the pot. Bring to a boil, then reduce heat to low and simmer for 15-20 minutes, or until the lentils are soft and cooked through.
7. In the last few minutes of cooking, add the garam masala and adjust salt to taste.
8. Combine the cooked pasta with the daal mixture and mix well. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 400
• Protein: 20 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein from lentils, promoting muscle health.
• Rich in fiber, aiding digestion and maintaining gut health.
• Contains essential vitamins and minerals from fresh vegetables.

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