Urad Dal & Veggie Salad
A vibrant and protein-packed Urad Dal & Veggie Salad featuring tender whole urad dal, crisp fresh vegetables, and a zesty lemon-herb dressing with a fragrant tempering.
For 2 servings
Rinse the whole urad dal thoroughly under cold water. Soak the dal in fresh water for at least 1-2 hours, then drain.
Cook the soaked dal: In a medium saucepan, combine the drained dal with 2 cups of fresh water. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the dal is tender but still holds its shape. Do not overcook to avoid mushiness. Drain any excess water and let the dal cool completely.
While the dal cools, prepare the vegetables: Finely dice the cucumber and tomato. Finely chop the red onion. Grate the carrot. Mince the green chili (if using). Roughly chop the fresh cilantro and mint leaves.
Prepare the dressing: In a small bowl, whisk together the lemon juice, 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Set aside.
Prepare the tempering: In a very small pan, heat 1 tsp coconut oil over medium heat. Add the mustard seeds and let them splutter. Once they start popping, add the curry leaves and asafoetida. Sauté for 10-15 seconds until fragrant. Remove from heat.
Assemble the salad: In a large mixing bowl, combine the cooled urad dal, diced cucumber, tomato, red onion, grated carrot, minced green chili, chopped cilantro, and chopped mint.
Pour the prepared dressing and the warm tempering over the salad ingredients. Toss gently but thoroughly to ensure everything is evenly coated.
Taste and adjust seasoning if needed, adding more salt, pepper, or lemon juice to your preference. Serve immediately or chill for at least 30 minutes for the flavors to meld beautifully. Best served chilled or at room temperature.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcook the dal: The key to a good dal salad is dal that's tender but firm, not mushy. Keep an eye on it during cooking.
- 2Chill for flavor: While delicious immediately, chilling the salad for at least 30 minutes allows the flavors to meld and deepen, enhancing the overall taste.
- 3Soaking is crucial: Soaking the urad dal not only reduces cooking time but also helps in achieving a more even texture and aids in digestion.
- 4Customize your crunch: Feel free to add other crunchy vegetables like bell peppers, radishes, or even finely chopped cabbage for more texture.
Adapt it for your goals.
Protein Boost
Add crumbled paneer, roasted chickpeas, or grilled tofu cubes for an even higher protein content and varied texture.
Fruity TwistFruity Twist
Incorporate sweet and tangy elements like pomegranate seeds, diced green apple, or mango for a burst of freshness and color.
Nutty CrunchNutty Crunch
Toast some chopped peanuts, cashews, or sunflower seeds and sprinkle them over the salad just before serving for an added layer of crunch and healthy fats.
Why this is on our healthy list.
Rich in Plant-Based Protein
Urad dal is an excellent source of vegetarian protein, essential for muscle repair, growth, and overall satiety, making this salad a fulfilling meal.
High in Dietary Fiber
Both urad dal and the fresh vegetables contribute significant dietary fiber, aiding in digestion, promoting gut health, and helping to regulate blood sugar levels.
Packed with Vitamins and Minerals
This salad is a good source of various micronutrients, including B vitamins from the dal, Vitamin C from lemon and tomatoes, and Vitamin K from cilantro, supporting immune function and overall well-being.
Frequently asked questions
Yes, you can experiment with other dals like moong dal (split green gram) or chana dal (split chickpeas), ensuring they are cooked until tender but firm. Adjust cooking times accordingly.
