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 curcumă; 1 tsp sare; 1000 ml apă; 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)

Rețete
Indian dal tadka (tempered yellow lentils)
VeganVegetarian📦 Meal prep❄ Pentru congelator

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

P

18g

C

58g

F

9g

⏱ 45 min✂ 10 pregătire👤 4 porții🧊 4frigider

Ingrediente

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

Pași

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.

Micro per porție

% din aportul zilnic adult (FDA/EFSA mediu)

Fier
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)

Calciu

6%

B12

0%

Omega-3

18%

Zinc

31%

Această rețetă conține B12 neglijabil. Veganii ar trebui să suplimenteze B12 separat (singurul nutrient pe care plantele nu îl furnizează fiabil).

Traducere în curs — se afișează versiunea engleză.

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