indianEasyvegetariannut freesoy free
Toor Dal
RATING
4.6/5(185)
TASTE SCORE
8/10
A simple, comforting lentil curry made without onion or garlic, perfect for Sattvic or fasting days. This light yet flavorful dal gets its taste from tomatoes, ginger, and a classic tempering of ghee and spices, ready in under 30 minutes.
SERVINGS
4
INGREDIENTS
For 4 servings
NUTRITION · PER SERVING
17
17
CALORIES · 1 SERVING
Protein1g · 24%
Carbs2g · 47%
Fat1g · 53%
Fiber1g
Sugar1g
Saturated fat0g
Cholesterol1mg
Sodium6mg
Potassium119mg
Phosphorus14mg
METHOD · 5 STEPS
Cook the lentils.
- In a pressure cooker, combine the rinsed and soaked toor dal, 3 cups of water, turmeric powder, and salt.
- Secure the lid and cook on medium heat for 4-5 whistles, or until the dal is completely soft and mushy.
- Let the pressure release naturally. Once safe, open the cooker and whisk the dal lightly to get a smooth consistency.
TIPSoaking the dal for at least 15 minutes helps it cook faster and more evenly.Prepare the tempering.
- Heat ghee in a small pan (tadka pan) over medium heat.
- Add the cumin seeds and let them crackle for about 30 seconds.
- Add the asafoetida, followed by the grated ginger and slit green chili. Sauté for another 30 seconds until fragrant.
TIPKeep the heat on medium to prevent the spices from burning, which can make the dal bitter.Cook the tomato base.
- Add the chopped tomato to the tempering pan.
- Cook for 2-3 minutes until the tomatoes turn soft and pulpy.
- Stir in the red chili powder, if using.
Combine and simmer the dal.
- Pour the prepared tempering over the cooked dal in the pressure cooker.
- Mix everything well and bring the dal to a gentle simmer on low heat for 2-3 minutes.
- Adjust the consistency by adding a little hot water if the dal is too thick.
TIPSimmering the dal with the tempering allows the flavors to meld together beautifully.Garnish and serve.
Stir in the chopped coriander leaves and serve the hot dal with steamed rice or roti.
PRO TIPS
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, you can add a tablespoon of milk or cream at the end, but this will increase the calorie count.
- 2If you don't have a pressure cooker, you can cook the dal in a pot. It will take about 45-60 minutes for the dal to become soft.
- 3A squeeze of lemon juice at the end can brighten up the flavors.
- 4This dal can be stored in an airtight container in the refrigerator for up to 2 days.
QUESTIONS?
Frequently asked questions
Yes, Toor Dal is very healthy. It's an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and folic acid. This recipe is particularly light as it uses minimal ghee and no onion or garlic.
