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A classic Assamese sour lentil soup, this Thekera Tenga Dali gets its signature tangy kick from dried Garcinia pedunculta (thekera). It's a light, comforting, and soupy dal made with red lentils, traditionally served with steamed rice for a wholesome meal.
Prepare the Lentils and Thekera (Approx. 5 minutes + 15 minutes soaking)
Pressure Cook the Dal (Approx. 15 minutes)
Prepare the Tempering (Tadka) (Approx. 2 minutes)
A classic Assamese sour lentil soup, this Thekera Tenga Dali gets its signature tangy kick from dried Garcinia pedunculta (thekera). It's a light, comforting, and soupy dal made with red lentils, traditionally served with steamed rice for a wholesome meal.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 304.45 calories per serving with 12.49g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Combine and Finish the Dal (Approx. 3 minutes)
You can make this recipe with toor dal (split pigeon peas) instead of masoor dal. Note that toor dal will require a longer cooking time.
Add chopped bottle gourd (lauki) or elephant apple (outenga) along with the dal in the pressure cooker for added nutrition and texture.
If thekera is unavailable, you can use tamarind pulp or a few pieces of dried kokum for a similar tangy flavor profile.
For a different aromatic note, add 2-3 cloves of crushed garlic to the tempering along with the ginger.
Masoor dal is an excellent source of plant-based protein, which is essential for muscle repair, cell growth, and overall body function.
The high fiber content in lentils promotes healthy digestion and regular bowel movements. Ginger is also known for its digestive properties, helping to soothe the stomach.
This dal is low in saturated fat and cholesterol. The fiber in lentils can help lower cholesterol levels, contributing to better cardiovascular health.
Spices like turmeric (containing curcumin) and ginger have anti-inflammatory and antioxidant properties that can help strengthen the immune system.
Thekera is the dried rind of the Garcinia pedunculata fruit, native to Northeast India. It provides a unique, deep sour flavor. If you cannot find it, you can substitute with a small amount of tamarind paste, a few pieces of dried kokum, or a squeeze of lemon juice added at the end.
Yes, it is very healthy. It's rich in plant-based protein and fiber from the lentils, low in fat, and contains beneficial compounds from spices like turmeric and ginger. It's a light and easily digestible dish.
One serving of this dal contains approximately 235 calories, making it a light yet satisfying part of a meal. The exact count can vary based on the amount of oil used.
Absolutely. You can cook the dal in a regular pot or saucepan. It will take longer, around 25-30 minutes, for the masoor dal to become fully cooked and soft. Just add more water as needed to prevent it from drying out.
Store any leftover dal in an airtight container in the refrigerator for up to 2-3 days. The dal will thicken upon cooling; you can add a little water while reheating to restore its soupy consistency.
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