Tomato Dal
A comforting South Indian lentil curry made with soft-cooked pigeon peas and tangy tomatoes. This simple, flavorful dal comes together quickly and is perfect with steamed rice and a side of vegetables.
For 4 servings
4 steps. 25 minutes total.
- 1
Step 1
- a.Pressure Cook the Dal
- b.In a pressure cooker, combine the rinsed toor dal, chopped tomatoes, turmeric powder, and 3 cups of water.
- c.Secure the lid and cook on medium heat for 4-5 whistles, or until the dal is completely soft and mushy (about 15 minutes).
- d.Allow the pressure to release naturally. Once safe, open the cooker and use a whisk or immersion blender to mash the dal to a smooth, creamy consistency.
- 2
Step 2
- a.Prepare the Tempering (Tadka)
- b.Heat ghee in a small pan or tadka pan over medium heat. When the ghee is hot, add the mustard seeds and wait for them to splutter completely.
- c.Add the cumin seeds and let them sizzle for about 10-15 seconds.
- d.Add the broken dried red chilies, curry leaves, and hing. Sauté for 30 seconds until the curry leaves turn crisp and aromatic.
- e.Add the finely chopped onion and sauté for 5-6 minutes until it becomes soft and translucent with light golden edges.
- f.Stir in the grated ginger, minced garlic, and slit green chilies. Cook for another minute until the raw aroma disappears.
- 3
Step 3
- a.Combine and Simmer
- b.Reduce the heat to low. Add the red chili powder, coriander powder, and salt to the tempering. Stir for 20-30 seconds to cook the spices without burning them.
- c.Immediately pour this entire tempering mixture into the cooked dal. Stir well to combine.
- d.Add the remaining 1 cup of water (or more, if needed) to achieve your desired consistency. The dal will thicken as it cools.
- e.Bring the dal to a gentle boil, then reduce the heat and let it simmer for 5-7 minutes, allowing all the flavors to meld together beautifully.
- 4
Step 4
- a.Garnish and Serve
- b.Turn off the heat and garnish generously with freshly chopped coriander leaves.
- c.Serve hot with steamed rice, roti, or your favorite Indian bread.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking the dal for 30-60 minutes before cooking helps it cook faster and results in a creamier texture.
- 2For the best flavor, do not skip the hing (asafoetida); it adds a unique savory depth and aids in digestion.
- 3Always add spice powders on low heat to prevent them from burning, which can make the dal taste bitter.
- 4If the dal becomes too thick upon standing, simply stir in a little hot water before reheating to restore its original consistency.
- 5Using ripe, red tomatoes will give the dal a naturally sweet and tangy flavor, reducing the need for any added sugar or tamarind.
Adapt it for your goals.
Add Vegetables
Incorporate diced carrots, bottle gourd (lauki), or a handful of spinach into the dal while pressure cooking for added nutrients and texture.
Different LentilsDifferent Lentils
Substitute toor dal with masoor dal (red lentils) for a quicker cooking time or a mix of toor and moong dal for a different texture.
Sambar StyleSambar Style
Add 1-2 teaspoons of sambar powder along with the other spice powders and 1 teaspoon of tamarind paste during simmering for a tangy, sambar-like flavor.
Creamy VersionCreamy Version
For a richer dal, stir in 2-3 tablespoons of coconut milk at the end of cooking, just before turning off the heat.
Why this is on our healthy list.
Rich in Plant-Based Protein
Toor dal is an excellent source of protein, which is essential for muscle repair, cell generation, and overall body function, making it a great choice for vegetarians and vegans.
High in Dietary Fiber
The lentils in this dish are packed with dietary fiber, which promotes healthy digestion, helps prevent constipation, and contributes to a feeling of fullness, aiding in weight management.
Source of Antioxidants
Tomatoes are rich in lycopene, a powerful antioxidant that helps protect cells from damage. Spices like turmeric (curcumin) and garlic also provide antioxidant and anti-inflammatory benefits.
Supports Heart Health
This dal is low in saturated fat and cholesterol-free. The fiber and potassium from lentils and tomatoes can help manage blood pressure and support cardiovascular health.
Frequently asked questions
One serving of Tomato Dal (approximately 1 cup or 410g) contains an estimated 280-320 calories, depending on the amount of ghee or oil used.
