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 turmeric; 1 tsp salt; 1000 ml water; 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👤 4serves🧊 4dfridge380kcal18 gP58 gC9 gF

VeganVegetarian📦 Batch cook❄ Freezer-friendly

Per serving micros

% of adult daily reference intake (FDA/EFSA averaged)

Iron
22%
Calcium
6%
B12
0%
Omega-3
18%
Zinc
31%

This recipe has negligible B12. Vegans should supplement separately (B12 is the one nutrient plants don't reliably provide).

Ingredients

•250 g yellow split peas / toor dal (rinsed)
•1 tsp turmeric
•1 tsp salt
•1000 ml water
•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)
•

Steps

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.