Name: Indian dal tadka (tempered yellow lentils)
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4
Ingredients: 250 g yellow split peas / toor dal (rinsed); 1 tsp Kurkuma; 1 tsp Salz; 1000 ml Wasser; 2 tbsp ghee or neutral oil; 1 tsp cumin seeds; 0.5 tsp mustard seeds; 1 pinch asafoetida (hing); 2 pc dried red chilies (whole); 4 clove garlic (minced); 1 tbsp ginger (minced); 1 medium tomato (chopped); 0.5 tsp Garam Masala; 2 tbsp fresh cilantro (chopped, to serve); 1 tbsp lemon juice (to serve); 150 g steamed basmati rice (to serve)

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Rezepte
Indian dal tadka (tempered yellow lentils)
VeganVegetarier📦 Meal Prep❄ Tiefkühlfähig

Punjabi yellow dal with a sizzling tadka of cumin, mustard seeds, chilies, and garlic in ghee. Comfort food + plant-protein powerhouse — 18 g protein per portion.

kcal

380

18g

58g

⏱ 45 Min✂ 10 Vorber.👤 4 Port.🧊 4Kühlschr.

Zutaten

250 g yellow split peas / toor dal (rinsed)
1 tsp Kurkuma
1 tsp Salz
1000 ml Wasser
2 tbsp ghee or neutral oil
1 tsp cumin seeds
0.5 tsp mustard seeds
1 pinch asafoetida (hing)

Schritte

Simmer toor dal + turmeric + salt + water 30 min until soft; mash lightly.
In a small pan, heat ghee; bloom cumin + mustard seeds 30 sec.
Add asafoetida + chilies + garlic + ginger; sizzle 1 min.
Stir in tomato; cook 3 min until soft.
Pour the tadka over the dal; stir; finish with garam masala.
Top with cilantro + lemon; serve with rice.

Mikronährstoffe pro Portion

% der täglichen Referenzaufnahme Erwachsene (FDA/EFSA)

Eisen
22%

2 pc dried red chilies (whole)

•4 clove garlic (minced)

•1 tbsp ginger (minced)

•1 medium tomato (chopped)

•0.5 tsp Garam Masala

•2 tbsp fresh cilantro (chopped, to serve)

•1 tbsp lemon juice (to serve)

•150 g steamed basmati rice (to serve)

Kalzium

B12

Omega-3

18%

Zink

31%

Dieses Rezept enthält kaum B12. Veganer sollten B12 separat supplementieren (der einzige Nährstoff, den Pflanzen nicht zuverlässig liefern).

Übersetzung in Arbeit — englische Originalfassung wird angezeigt.

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Indian dal tadka (tempered yellow lentils) · Volya