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 soľ; 1000 ml voda; 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✂ 10príprava👤 4porcií🧊 4dchladnička380kcal18 gP58 gC9 gF

VegánVegetarián📦 Meal prep❄ Do mrazničky

Mikro na porciu

% dennej odporúčanej dávky dospelého (FDA/EFSA)

Železo
22%
Vápnik
6%
B12
0%
Omega-3
18%
Zinok
31%

Tento recept obsahuje zanedbateľné množstvo B12. Vegáni by mali B12 suplementovať zvlášť (jediná živina, ktorú rastliny spoľahlivo nedodávajú).

Suroviny

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

Kroky

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.

Preklad prebieha — zobrazená anglická verzia.