PUNJABI TADKA DAL

PUNJABI TADKA DAL
Nidhi
by Nidhi
A staple North Indian lentil dish consisting of a tasty combination of two lentils. Tadka is the technique in which whole or ground spices are briefly roasted in oil or ghee before mixing it with the dal. A quick and easy dish which makes a great mid-week meal.

Serves: 6 people

Prep : 15 mins

Cooking : 20 mins

Health Hack: The two lentils together are a protein powerhouse and provide a good boost of minerals such as magnesium and zinc.

Fresh Ingredients

  • Yellow Moong Dal - 150gms
  • Masoor Dal - 75gms
  • Onion - 1 medium, finely chopped
  • Green chilli - 1 medium heat, finely chopped
  • Garlic - 2 large cloves, finely chopped
  • Tomatoes - 1 large, finely chopped
  • Water – 1 litre
  • Fresh Coriander – 2 tbsp, finely chopped

Spices

  • Turmeric - 1 tsp.
  • Cumin seeds - 1 tsp.
  • Red chilli powder - ¼ tsp.
  • Salt - To taste
  • Vegetable Oil - 3 tbsp.

Cooking Instructions

  • Wash the lentils in a few changes of cold water. Cook the lentils in a pressure cooker or a pan with a lid with 1 litre water, turmeric powder and salt for about 10 -15 minutes or until soft.
  • While the lentils are cooking prepare the onion, tomatoes and garlic.
  • Once lentils are cooked remove from hob and check the consistency of dal. If it’s too thick you can add hot water at this stage. Set aside.
  • For the ‘Tadka’ or tempering, take a small pan and heat oil on medium heat. Add cumin seeds to oil and when they start to turn brown, add green chili and onions and cook until light golden.
  • Then add chopped garlic and fry for a few minutes. Add chopped tomato and cook until soft. When oil starts leaving corner add red chilli powder. Mix well.
  • Add this tempering to the dal, mix well to blend the flavours and garnish with fresh coriander.

Nutritional Info

Nutrition
Per Serving
Per 100 g
Energy (kcal)
212
130
Energy (kJ)
886
543
Carbs (g)
25.5
15
Protein (g)
11
6.2
Fat (g)
7.6
5.6
Sat. Fat (%)
0.8
0.5
Salt (g)
1.52
1.01
Fiber (g)
7.3
3.4

Handy Kitchen Tips

Washing the lentils in a couple of changes of water is important but don’t wash too many times as important nutrients maybe lost.
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