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A classic Assamese lentil dish featuring the unique sourness of elephant apple (ou tenga). This light and tangy dal, made with red lentils and a simple five-spice tempering, offers a refreshing taste of Assam's traditional cuisine.
Prepare the Ou Tenga
Cook the Dal
Combine and Simmer
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A classic Assamese lentil dish featuring the unique sourness of elephant apple (ou tenga). This light and tangy dal, made with red lentils and a simple five-spice tempering, offers a refreshing taste of Assam's traditional cuisine.
This indian recipe takes 50 minutes to prepare and yields 4 servings. At 255.32 calories per serving with 12.05g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka)
Finish and Serve
If Ou Tenga is unavailable, you can use other souring agents like slices of raw mango, starfruit (carambola), or even tomatoes with a squeeze of lemon juice at the end. The flavor will be different but still delicious.
While traditionally made with masoor dal (red lentils), you can also prepare this dish with toor dal (pigeon peas) or a mix of masoor and moong dal.
For a slight variation in the tempering, you can add a pinch of asafoetida (hing) and a couple of dried red chilies along with the panch phoron.
Masoor dal is an excellent source of plant-based protein, essential for muscle building, tissue repair, and keeping you feeling full and satisfied.
The high fiber content from the lentils aids in digestion, prevents constipation, and supports a healthy gut microbiome. Elephant apple is also traditionally used to aid digestion.
Spices like turmeric and the Ou Tenga fruit itself are rich in antioxidants, which help protect the body's cells from damage caused by free radicals.
This dal is low in saturated fat and cholesterol. The fiber in lentils can help lower cholesterol levels, contributing to better cardiovascular health.
Ou Tenga, or Elephant Apple, is a fruit native to Southeast Asia. It has a unique sour and slightly astringent taste, which imparts a refreshing tang to the dal, making it distinct from other souring agents like tamarind or lemon.
Yes, it is a very healthy dish. It's rich in plant-based protein and fiber from the lentils, which aids in digestion and promotes satiety. It is cooked with minimal oil and is packed with nutrients from the spices and the Ou Tenga fruit.
One serving of Ou Tenga Dal (approximately 1 cup or 255g) contains an estimated 240-260 calories, making it a light yet filling option for a meal.
Absolutely. You can cook the dal in a regular heavy-bottomed pot with a lid. It will take longer, around 30-40 minutes, for the lentils to become completely soft. You may need to add more water during the cooking process.
Ou Tenga has a naturally mucilaginous texture. Pre-boiling it separately and draining the water, as mentioned in the recipe, helps to significantly reduce this sliminess before it's added to the dal.
Store leftover dal in an airtight container in the refrigerator for up to 2-3 days. The dal may thicken upon cooling; simply add a little water while reheating on the stovetop or in the microwave.