Dal with Spiced Tomatoes and Potatoes

Nutriscore Rating: 76/100

Warm, comforting, and packed with flavor, this Dal with Spiced Tomatoes and Potatoes is the ultimate vegetarian one-pot wonder that’s hearty, wholesome, and bursting with Indian-inspired spices. Made with tender toor dal or red lentils, creamy potatoes, and juicy tomatoes, this dish is elevated with a fragrant blend of cumin, coriander, garlic, ginger, and optional chili for a touch of heat. A tempered mixture of curry leaves and mustard seeds adds authentic depth, while the simmering process infuses every bite with rich, robust flavor. Perfectly paired with steamed rice or flatbreads for a satisfying meal, this dal recipe is easy to prepare, incredibly versatile, and ready in under an hour, making it a go-to for weeknights or casual gatherings. Garnished with fresh cilantro, it's as beautiful to serve as it is delicious to eat!

Recipe Information

• Prep Time: 15 min
• Cook Time: 35 min
• Total Time: 50 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

17 items

• 1 cup Toor dal (pigeon peas) or red lentils
• 4 cups Water
• 2 units Potatoes (medium-sized, peeled and diced)
• 2 units Tomatoes (chopped)
• 1 unit Onion (medium-sized, finely chopped)
• 3 units Garlic cloves (minced)
• 1 tablespoon Fresh ginger (grated)
• 1 unit Green chili (optional, finely chopped)
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Red chili powder (optional for heat)
• 1 teaspoon Salt
• 2 tablespoons Sunflower oil or ghee
• 6 leaves Curry leaves (optional)
• 0.5 teaspoon Mustard seeds
• 2 tablespoons Cilantro (chopped, for garnish)

📝 Instructions

12 steps

1. Rinse the toor dal (or red lentils) under running water until the water runs clear. Set aside.

2. In a large pot, add the rinsed dal and 4 cups of water. Bring to a boil, then reduce the heat to low and simmer for about 20 minutes, or until the dal is tender and starts breaking down.

3. Meanwhile, heat the sunflower oil or ghee in a medium skillet over medium heat. Add the mustard seeds and let them sizzle until they start to pop.

4. Add the curry leaves (if using) to the skillet, followed by the chopped onion. Sauté for 3–4 minutes until the onion becomes translucent.

5. Add the minced garlic, grated ginger, and chopped green chili (if using). Cook for another 2 minutes, stirring frequently, until fragrant.

6. Stir in the turmeric powder, ground cumin, ground coriander, and red chili powder (if using). Cook for 1 minute to toast the spices.

7. Add the diced potatoes to the skillet and stir to coat them in the spices. Cook for 5 minutes, stirring occasionally.

8. Stir in the chopped tomatoes and salt. Cover the skillet and let the mixture cook for another 5–7 minutes, or until the potatoes begin to soften and the tomatoes break down into a thick sauce.

9. Once the dal is cooked, add the spiced tomato and potato mixture to the pot. Stir well to combine.

10. Simmer the dal with the spiced mixture for another 5–10 minutes, stirring occasionally, to allow the flavors to meld together. Add additional water if the dal is too thick.

11. Taste and adjust the seasoning with more salt if needed.

12. Garnish with chopped cilantro before serving. Enjoy hot with steamed rice or your favorite flatbread.

Nutrition Facts

1 serving (471.2g)

Calories		323
% Daily Value*
Total Fat		8.5 g	11%
	Saturated Fat	0.9 g	5%
	Polyunsaturated Fat	0.0 g
Cholesterol		0 mg	0%
Sodium		513 mg	22%
Total Carbohydrate		51.4 g	19%
	Dietary Fiber	10.4 g	37%
	Total Sugars	4.7 g
Protein		13.7 g	27%
Vitamin D		0.0 mcg	0%
Calcium		95 mg	7%
Iron		4.7 mg	26%
Potassium		1257 mg	27%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 300 cal (22.3%%)

Protein: 221 cal (16.4%%)

Carbs: 825 cal (61.3%%)