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A hearty and popular Bengali dhaba-style curry made with whole green lentils and scrambled eggs. This protein-packed dish is incredibly flavorful and perfect with roti or paratha.
For 4 servings
Soak and Cook the Lentils
Prepare the Torka Masala
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A hearty and popular Bengali dhaba-style curry made with whole green lentils and scrambled eggs. This protein-packed dish is incredibly flavorful and perfect with roti or paratha.
This bengali recipe takes 60 minutes to prepare and yields 4 servings. At 451.15 calories per serving with 23.27g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Scramble the Eggs
Combine and Finish the Dish
For a non-vegetarian version, add minced mutton (Keema Torka) or small chicken pieces (Chicken Torka) to the masala and cook until tender before adding the dal.
For a vegetarian alternative, replace the scrambled eggs with 150g of crumbled paneer (Paneer Torka). Add the paneer at the end, just like the eggs.
Simply omit the eggs to make the classic 'Sada Torka' (Plain Torka). It's a delicious and wholesome lentil curry on its own.
Combining lentils and eggs, this dish is an excellent source of high-quality protein, essential for muscle repair, growth, and overall body function.
The whole green moong dal provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Loaded with complex carbohydrates and iron from lentils, Egg Torka provides sustained energy, helping to combat fatigue and keep you active throughout the day.
Egg Torka, also known as 'Dim Torka', is a popular Bengali dish with origins in the roadside eateries (dhabas) of Bengal. It's a hearty curry made with whole green moong dal (lentils), slow-cooked with spices and finished with scrambled eggs.
Yes, it's quite healthy. It's rich in protein from both lentils and eggs, high in fiber, and packed with essential minerals like iron and magnesium. Using mustard oil also adds beneficial monounsaturated fats. To make it healthier, you can reduce the amount of oil used.
A typical serving of Egg Torka (around 1.5 cups) contains approximately 300-350 calories, depending on the amount of oil and other ingredients used.
Absolutely. You can cook the soaked lentils in a deep pot on the stovetop. It will take longer, around 45-60 minutes, for the lentils to become tender. Ensure you add enough water and stir occasionally to prevent sticking.
Egg Torka pairs beautifully with Indian flatbreads. The most traditional pairing is with 'Torka Roti' or 'Tandoori Roti'. It also goes well with paratha, naan, or even plain phulkas.
Yes. To make a vegan version, simply omit the eggs and the optional ghee. The resulting dish is called 'Torka Dal' or 'Sada Torka', which is equally delicious and a staple in itself.