Toor Dal

Toor Dal is a flavorful and nutritious Indian lentil dish that is both hearty and satisfying. Packed with protein and spices, it is perfect for a wholesome lunch served with rice or flatbreads.

Ingredients

• Toor dal - 100 grams
• Water - 500 milliliters
• Turmeric powder - 1/2 teaspoon
• Salt - 1 teaspoon
• Ghee or oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Asafoetida (hing) - a pinch
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, slit
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Coriander leaves - a handful, chopped

Steps

1. Rinse the toor dal under running water until the water runs clear.
2. In a pot, combine the rinsed dal, 500 milliliters of water, turmeric powder, and salt. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the dal is soft.
3. In a separate pan, heat ghee or oil over medium heat. Add mustard seeds and let them crackle.
4. Add cumin seeds, a pinch of asafoetida, minced garlic, grated ginger, and slit green chili. Sauté for about 1 minute until fragrant.
5. Add the chopped onion to the pan and cook until golden brown.
6. Stir in the chopped tomato and cook until it softens, about 3-4 minutes.
7. Add the cooked dal to the pan and mix well. Adjust the consistency with water if necessary and simmer for another 5 minutes.
8. Garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 250
• Protein: 12 g
• Carbs: 40 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 3 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• High in protein, making it an excellent choice for muscle repair and growth.
• Rich in dietary fiber, which aids in digestion and helps maintain a healthy gut.

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