Tarka Dal Recipe
Introduction
Tarka dal is a popular Indian dish made from lentils that are cooked with spices and herbs. The dish is commonly served in Indian households and is also a staple food in many Indian restaurants. The key ingredient in this recipe is the lentils, which are rich in protein and fiber. The dish is easy to make and can be enjoyed as a side dish or as a main course with rice or bread.Ingredients
- 1 cup yellow split peas
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon grated ginger
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 2 teaspoons turmeric powder
- 1 teaspoon red chili powder
- 1 tomato, chopped
- 1 tablespoon ghee or oil
- Salt, to taste
- 3 cups water
- Cilantro, for garnish
Instructions
- Rinse the yellow split peas in cold water and soak them in water for at least 30 minutes.
- Drain the water and place the split peas in a pressure cooker with 3 cups of water.
- Pressure cook for 15-20 minutes or until the dal is cooked and soft.
- In a separate pan, heat the ghee or oil and add cumin seeds and mustard seeds.
- When the seeds start to splutter, add chopped onions and sauté until they turn golden brown.
- Add minced garlic and grated ginger and sauté for a minute.
- Add turmeric powder and red chili powder and sauté for 30 seconds.
- Add chopped tomatoes and cook until they turn soft and mushy.
- Add the cooked lentils to the pan and mix well.
- Add salt to taste and simmer for 5-10 minutes.
- Garnish with freshly chopped cilantro and serve hot with rice or bread.
Nutrition
Tarka dal is a healthy and nutritious dish that is rich in protein and fiber. One serving of tarka dal contains approximately 250 calories, 16 grams of protein, and 7 grams of fiber. The dish is also low in fat and cholesterol, making it a great option for those who are watching their weight or trying to maintain a healthy diet.
The lentils in tarka dal are a great source of plant-based protein, which is important for maintaining muscle mass and promoting overall health. Lentils are also rich in fiber, which helps to regulate digestion and prevent constipation.
The spices and herbs used in tarka dal, such as cumin, turmeric, and ginger, are known for their anti-inflammatory and antioxidant properties. These ingredients can help to reduce inflammation in the body and protect against chronic diseases such as heart disease and cancer.
In conclusion, tarka dal is a delicious and healthy dish that is easy to make and can be enjoyed by everyone. It is a great source of protein and fiber and is low in fat and cholesterol. So, next time you are looking for a healthy and nutritious meal, give tarka dal a try!