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A classic Assamese sour lentil soup made with masoor dal and tangy thekera. This light and flavorful dal has a unique tartness, perfectly balanced with a simple panch phoran tempering. A comforting dish from Northeast India.
Prepare Dal and Thekera
Cook the Dal
Prepare the Tempering (Tadka)
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A classic Assamese sour lentil soup made with masoor dal and tangy thekera. This light and flavorful dal has a unique tartness, perfectly balanced with a simple panch phoran tempering. A comforting dish from Northeast India.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 327.17 calories per serving with 13.25g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and Simmer
Garnish and Serve
If you cannot find thekera, you can use 1-2 teaspoons of tamarind paste or a few slices of dried raw mango (amchur) for a similar tangy flavor.
While masoor dal is traditional, you can also make this recipe with toor dal (arhar dal) or a mix of masoor and moong dal. Adjust cooking time accordingly.
For a simpler version, you can omit the onion and garlic. The tempering with panch phoran, ginger, and chilies will still provide a wonderful flavor.
Masoor dal is an excellent source of plant-based protein, which is crucial for muscle building, tissue repair, and overall body function.
The high fiber content in lentils promotes regular bowel movements and supports a healthy gut microbiome. Thekera is also traditionally used to aid digestion.
This dal is low in saturated fat and rich in fiber and folate, which help in managing cholesterol levels and supporting cardiovascular health.
Lentils are a good source of essential minerals like iron, which prevents anemia; magnesium, important for nerve function; and folate, vital for cell growth.
Thekera, or Garcinia pedunculata, is a sour fruit native to Northeast India. The sun-dried slices are used as a souring agent in Assamese cuisine, particularly in dals and fish curries, lending a unique tangy flavor.
Yes, it is very healthy. It is rich in plant-based protein and fiber from the masoor dal, which aids digestion and provides sustained energy. Thekera itself is believed to have digestive benefits. The dish is low in fat and made with wholesome spices.
One serving (approximately 1 cup or 260g) of Thekera Di Dali contains around 220-250 calories, depending on the amount of oil used. It's a nutritious and relatively low-calorie main dish.
If you can't find thekera, the best substitutes for the sour taste are tamarind paste (1-2 tsp), kokum (2-3 pieces), or dried raw mango slices. The flavor profile will be different but still delicious.
Absolutely. You can cook the dal in a regular pot on the stovetop. It will take longer, about 30-40 minutes, for the masoor dal to become soft. Add more water if it becomes too thick during cooking.
Store any leftover dal in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen overnight, making it taste even better the next day. Reheat thoroughly before serving.