Heart-Healthy Dal Tadka
Achieve the perfect balance of flavor and nutrition with this Heart-Healthy Dal Tadka, a lighter twist on the classic Indian comfort food. Made with protein-packed toor dal (split pigeon peas) and seasoned with aromatic spices like cumin, mustard seeds, and garam masala, this recipe swaps traditional ghee for olive oil to support heart health. A warmly spiced tempering of garlic, ginger, onions, and tomatoes elevates the creamy dal, while a finishing touch of fresh coriander and a splash of zesty lemon juice brighten each bite. Ready in under an hour, this wholesome dish pairs beautifully with steamed brown rice or whole wheat rotis for a satisfying, nutrient-rich meal that's easy on the heart. Perfect for busy weeknights yet impressive enough for a dinner gathering, this dal tadka is a flavorful way to boost your plant-based protein intake while embracing healthy eating.
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 3 Garlic cloves, finely chopped
- 1 teaspoon Ginger, finely grated
- 1 medium Onion, finely chopped
- 2 medium Tomatoes, finely chopped
- 1 Green chili, slit
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Red chili powder (optional)
- 2 tablespoons Fresh coriander leaves, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the toor dal under running water until the water runs clear. Soak it for 15 minutes if you have time to spare, to aid in cooking.
In a large saucepan, add the soaked dal, 4 cups of water, turmeric, and salt. Bring it to a boil over medium-high heat, then reduce the heat to low. Cover and let it simmer for 25-30 minutes, or until the dal becomes soft and mushy.
In a separate pan, heat olive oil over medium heat. Add cumin seeds and mustard seeds, and let them splutter for a few seconds.
Add the chopped garlic and grated ginger to the pan. Sauté until the garlic turns golden brown.
Introduce onions to the pan and cook until they are translucent.
Stir in chopped tomatoes and green chili. Cook until the tomatoes are softened and oil starts to separate from the masala.
Add coriander powder, garam masala, and red chili powder (if using). Cook this mixture for another 2-3 minutes.
Once the dal is cooked, mash it gently with a ladle to achieve a creamy consistency. Add the prepared tadka (tempered spices) to the dal and mix well.
Allow the dal to simmer for another 5 minutes to blend all the flavors.
Check for salt and adjust as needed. Garnish with fresh coriander leaves and a drizzle of lemon juice before serving.
Serve hot with steamed brown rice or whole wheat rotis for a complete heart-healthy meal.
Nutrition Facts
Calories |
975 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 26% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2455 mg | 107% | |
| Total Carbohydrate | 159.4 g | 58% | |
| Dietary Fiber | 39.2 g | 140% | |
| Total Sugars | 18.8 g | ||
| Protein | 50.6 g | 101% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 306 mg | 24% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 3910 mg | 83% | |
*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.
