Heart-Healthy Tomato Pappu
Indulge in the comforting flavors of *Heart-Healthy Tomato Pappu*, a nutritious take on the classic South Indian dal. Packed with protein-rich toor dal, vibrant tomatoes, and a medley of aromatic spices, this recipe offers a guilt-free, flavorful experience perfect for maintaining a healthy heart. With the addition of antioxidant-rich turmeric, fiber-packed curry leaves, and a touch of olive oil, this dish is designed to support your wellness goals while delighting your taste buds. The creamy, wholesome dal pairs beautifully with steamed brown rice or whole-grain roti for a balanced meal that’s both satisfying and heart-friendly. Ready in under 40 minutes, this simple yet flavorful recipe is ideal for busy weeknights.
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 2 medium Tomatoes
- 3 cups Water
- 0.25 teaspoons Turmeric powder
- 2 small Garlic cloves
- 1 small Green chili
- 0.5 teaspoons Mustard seeds
- 0.5 teaspoons Cumin seeds
- 1 whole Dry red chili
- 6 leaves Curry leaves
- 0.25 teaspoons Asafoetida (hing)
- 0.5 teaspoons Salt (optional or low-sodium)
- 0.5 teaspoons Ground coriander
- 0.25 teaspoons Ground red chili powder
- 2 tablespoons Fresh cilantro, finely chopped
- 1 teaspoons Olive oil
Instructions
Rinse the toor dal thoroughly under running water until the water runs clear. Soak it in water for 10 minutes while preparing the other ingredients.
Dice the tomatoes into small pieces and set aside. Peel and crush the garlic cloves. Slice the green chili lengthwise.
In a pressure cooker or a pot, add the soaked toor dal, 2 cups of water, turmeric powder, diced tomatoes, and the sliced green chili. Mix well.
Cook the mixture for 3-4 whistles if using a pressure cooker (or until the dal is fully cooked and soft, approximately 20-25 minutes if using a pot). Allow the pressure to release naturally for pressure cookers.
Once the dal is cooked, use a whisk or spoon to gently mash it until creamy and smooth. Add additional water if needed to achieve your desired consistency.
Heat a small pan over medium heat and add 1 teaspoon of olive oil. Add mustard seeds and cumin seeds, allowing them to splutter.
Add the dry red chili, curry leaves, crushed garlic, and asafoetida to the pan. Sauté for 30 seconds or until fragrant.
Pour the tempered spices into the cooked dal and mix well. Add ground coriander, ground red chili powder, and salt (if using), then stir to combine.
Simmer the mixture on low heat for 5 minutes to allow the flavors to meld. Adjust the consistency with water if necessary.
Garnish the Tomato Pappu with freshly chopped cilantro before serving. Serve hot with steamed brown rice or whole-grain roti for a wholesome, heart-healthy meal.
Nutrition Facts
Calories |
914 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.8 g | 25% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1176 mg | 51% | |
| Total Carbohydrate | 145.1 g | 53% | |
| Dietary Fiber | 36.7 g | 131% | |
| Total Sugars | 12.2 g | ||
| Protein | 48.4 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 244 mg | 19% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 3617 mg | 77% | |
*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.
