Indian dal tadka (tempered yellow lentils)

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 só; 1000 ml víz; 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)

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.

⏱ 45perc✂ 10elők.👤 4adag🧊 4dhűtő380kcal18 gP58 gC9 gF

VegánVegetáriánus📦 Meal prep❄ Fagyasztható

Mikro adagonként

% felnőtt napi referencia bevitel (FDA/EFSA átlag)

Vas
22%
Kalcium
6%
B12
0%
Omega-3
18%
Cink
31%

Ez a recept elhanyagolható mennyiségű B12-t tartalmaz. A vegánoknak külön kell B12-t pótolniuk (az egyetlen tápanyag, amelyet a növények nem szolgáltatnak megbízhatóan).

Hozzávalók

•250 g yellow split peas / toor dal (rinsed)
•1 tsp kurkuma
•1 tsp só
•1000 ml víz
•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)
•

Lépések

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

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