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A comforting and simple mashed lentil curry from Tamil Nadu. Soft-cooked toor dal is blended with a fragrant tempering of mustard, garlic, and curry leaves, making it a perfect side for rice.
For 4 servings
Pressure Cook the Dal
Mash and Simmer
A comforting and simple mashed lentil curry from Tamil Nadu. Soft-cooked toor dal is blended with a fragrant tempering of mustard, garlic, and curry leaves, making it a perfect side for rice.
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 264.06 calories per serving with 12.28g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Prepare the Tempering (Tadka)
Combine and Serve
You can add vegetables like chopped carrots, drumsticks, or spinach along with the dal in the pressure cooker for a more nutritious version.
While traditionally made with toor dal, you can also make this with a mix of toor dal and moong dal for a different texture and flavor.
Increase the number of green and red chilies, or add a pinch of red chili powder along with the turmeric for extra heat.
For an extra smooth and creamy dal, you can use an immersion blender to puree the cooked dal mixture before tempering.
Toor dal is an excellent source of vegetarian protein, which is essential for muscle repair, growth, and overall body function.
The lentils provide a significant amount of dietary fiber, promoting digestive health, preventing constipation, and helping to maintain stable blood sugar levels.
Ingredients like hing (asafoetida) and cumin seeds are known for their carminative properties, which help reduce gas and bloating, making the lentils easier to digest.
The presence of turmeric (containing curcumin) and garlic gives this dish anti-inflammatory and antioxidant benefits, which can help combat oxidative stress in the body.
Paruppu Kadayal is a traditional South Indian, specifically Tamil, dish. The name translates to 'mashed lentils'. It's a simple, comforting dal made by pressure cooking toor dal with onion, tomato, and spices, then mashing it and finishing with a flavorful tempering.
Yes, it is very healthy. It's rich in plant-based protein and dietary fiber from the lentils, which aids digestion and provides sustained energy. Spices like turmeric and garlic offer anti-inflammatory benefits. It is a wholesome and nutritious part of a balanced meal.
One serving of Paruppu Kadayal (approximately 1 cup or 255g) contains around 250-280 calories. The exact count can vary based on the amount of ghee used.
Absolutely. You can cook the dal in a regular pot on the stovetop. It will take longer, about 45-60 minutes, for the dal to become completely soft. Make sure to add enough water and stir occasionally to prevent it from sticking.
Leftover Paruppu Kadayal can be stored in an airtight container in the refrigerator for up to 3 days. The dal will thicken upon cooling; you may need to add a little hot water while reheating to get the right consistency.
While both are lentil-based dishes from South India, Paruppu Kadayal is simpler, with a thick, mashed consistency and basic spices. Sambar is more complex, typically thinner, includes a specific blend of spices called sambar powder, tamarind for sourness, and a variety of vegetables.
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