High Protein Tomato Pappu
Elevate your everyday meals with this High Protein Tomato Pappu, a delicious and nutrient-packed South Indian lentil dish that's perfect for busy weeknights. Featuring toor dal (pigeon peas) as the protein-rich star, this recipe combines the tangy goodness of tomatoes with the mild heat of green chilies and aromatic spices for a wholesome and satisfying experience. The dal is cooked to a creamy consistency and enhanced with a flavorful tempering of mustard seeds, cumin, garlic, curry leaves, and dried red chilies. Ready in under an hour, this easy-to-make dish is perfect for pairing with steamed rice or warm rotis. Whether you're looking for a high-protein vegetarian option or an authentic taste of Andhra cuisine, Tomato Pappu is sure to delight your taste buds while nourishing your body!
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Recipe Information
Ingredients
- 1 cup Toor dal (pigeon peas)
- 3 cups Water
- 0.25 teaspoons Turmeric powder
- 2 medium Tomatoes (chopped)
- 2 units Green chilies (slit)
- 1 teaspoon Salt
- 1 tablespoon Oil (vegetable or coconut)
- 0.5 teaspoons Mustard seeds
- 0.5 teaspoons Cumin seeds
- 2 units Dried red chilies
- 3 units Garlic cloves (minced)
- 10 units Curry leaves
- 0.25 teaspoons Asafoetida (hing)
- 2 tablespoons Coriander leaves (chopped)
Instructions
Rinse the toor dal thoroughly under cold running water until the water runs clear.
In a pressure cooker or a large saucepan, combine the rinsed toor dal, 3 cups of water, turmeric powder, and chopped tomatoes.
Add the slit green chilies and cook until the dal becomes soft and mushy. If using a pressure cooker, cook for 2–3 whistles. If using a saucepan, simmer for 25–30 minutes, stirring occasionally.
Once the dal is cooked, mash it lightly to create a smooth consistency. Add salt and mix well. Set aside.
In a small pan, heat oil over medium heat to prepare the tempering.
Add mustard seeds to the hot oil and let them splutter.
Add cumin seeds, dried red chilies, and minced garlic. Sauté for 30–60 seconds until aromatic.
Add curry leaves and a pinch of asafoetida. Stir briefly.
Pour the tempering mixture over the cooked dal and mix to combine.
Simmer the dal for another 5 minutes to allow the flavors to meld together.
Garnish with freshly chopped coriander leaves and serve hot with steamed rice or rotis.
Nutrition Facts
Calories |
906 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.4 g | 24% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2438 mg | 106% | |
| Total Carbohydrate | 146.5 g | 53% | |
| Dietary Fiber | 36.0 g | 129% | |
| Total Sugars | 8.4 g | ||
| Protein | 48.8 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 238 mg | 18% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 3772 mg | 80% | |
*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.
