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 curcuma; 1 tsp sale; 1000 ml acqua; 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.

⏱ 45min✂ 10prep.👤 4porz.🧊 4dfrigo380kcal18 gP58 gC9 gF

VeganoVegetariano📦 Meal prep❄ Da congelare

Micro per porzione

% dell'assunzione giornaliera adulto (FDA/EFSA media)

Ferro
22%
Calcio
6%
B12
0%
Omega-3
18%
Zinco
31%

Questa ricetta ha B12 trascurabile. I vegani dovrebbero integrare B12 separatamente (l'unico nutriente che le piante non forniscono in modo affidabile).

Ingredienti

•250 g yellow split peas / toor dal (rinsed)
•1 tsp curcuma
•1 tsp sale
•1000 ml acqua
•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)
•

Passi

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.

Traduzione in corso — versione inglese mostrata.