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 gurkmeja; 1 tsp salt; 1000 ml vatten; 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✂ 10förb.👤 4port.🧊 4dkyl380kcal18 gP58 gC9 gF

VeganskVegetarian📦 Meal prep❄ Frysbart

Mikro per portion

% av vuxnas dagliga referensintag (FDA/EFSA)

Järn
22%
Kalcium
6%
B12
0%
Omega-3
18%
Zink
31%

Detta recept har försumbart B12. Veganer bör supplera B12 separat (det enda näringsämne som växter inte tillförlitligt levererar).

Ingredienser

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

Steg

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.

Översättning pågår — engelsk version visas.