Flavorful Dal Tadka with Ghee 2023

Dal Tadka

Recipe for Dal Tadka - A simple yet flavorful dish made with yellow lentils (toor dal), tempered with Indian spices and ghee.

Ingredients:

• 1 cup toor dal (yellow lentils)
• 3 cups water
• 1 tsp salt
• 1/2 tsp turmeric powder
• 1 medium onion, finely chopped
• 2-3 green chilies, slit
• 1 tsp ginger paste
• 1 tsp garlic paste
• 1 tsp cumin seeds
• 1 tsp mustard seeds
• 2-3 dry red chilies
• 1/4 tsp asafoetida (hing)
• 2 tbsp ghee or oil
• 1 tbsp chopped coriander leaves
• Lemon wedges (optional)

Instructions:

1. Rinse the toor dal in water until the water runs clear.
2. In a pressure cooker, add the dal, water, salt, and turmeric powder. Mix well and pressure cook for 3-4 whistles or until the dal is cooked and mushy.
3. Once the pressure is released, open the lid and whisk the dal until it is smooth.
4. Heat ghee or oil in a pan. Add cumin seeds, mustard seeds, and let them splutter.
5. Add onions, green chilies, ginger paste, garlic paste, and sauté until the onions turn golden brown.
6. Add asafoetida and dry red chilies, and sauté for another minute.
7. Add the cooked dal to the pan and mix well. If the dal is too thick, add a little water to adjust the consistency.
8. Let the dal come to a boil and simmer for 5-7 minutes on low flame.
9. Garnish with chopped coriander leaves and serve hot with rice or roti. Add lemon wedges for extra tanginess, if desired.

Let me know in the comment box if you have any questions or suggestions.

Dal Tadka Nutrition information

Here is the nutrition information for the given recipe per serving  (assuming 4 servings):

⇒ Calories: 286

⇒ Total Fat: 10g

• Saturated Fat: 4g
• Trans Fat: 0g
• Cholesterol: 15mg
• Sodium: 601mg
• Total Carbohydrates: 36g
• Dietary Fiber: 15g
• Sugars: 2g
• Protein: 14g

Health benefits of Dal Tadka

⇒ High in protein: Lentils are a great source of plant-based protein, which can help build and repair tissues in the body.

⇒ Rich in fiber: Lentils are also a good source of dietary fiber, which can help promote digestive health and prevent constipation.

⇒ Supports heart health: Lentils contain nutrients like folate, potassium, and magnesium, which can help lower blood pressure and reduce the risk of heart disease.

⇒ Boosts immunity: The Indian spices used in Dal Tadka, such as cumin and turmeric, contain antioxidants and anti-inflammatory compounds that can help boost the immune system and protect against infections.

⇒ Promotes blood sugar control: Lentils are a good source of complex carbohydrates, which can help regulate blood sugar levels and prevent spikes in insulin.

⇒ Anti-inflammatory: The Indian spices used in Dal Tadka, such as cumin and coriander, contain anti-inflammatory compounds that can help reduce inflammation in the body, which is a common factor in many chronic diseases.

⇒ Rich in healthy fats: Ghee, which is used to temper the spices in Dal Tadka, is a rich source of healthy fats, including conjugated linoleic acid (CLA), which has been linked to weight loss and improved heart health.