High Protein Tomato Pickle
Elevate your condiment game with this flavorful and nutritious High Protein Tomato Pickle! Packed with ripe, juicy tomatoes and a unique protein boost from ground roasted moong dal and chana dal, this recipe offers the perfect balance of tangy, spicy, and umami-rich flavors. Enhanced with aromatic curry leaves, fiery dried red chilies, and a touch of tamarind paste, this quick and versatile pickle is ideal as a side for rice, roti, or even as a zesty spread for sandwiches. Ready in under 40 minutes, it’s a wholesome twist on traditional tomato pickle recipes, providing extra protein while keeping classic Indian pickle flavors intact. Perfect for meal preps and sure to liven up any dish, it’s a must-try for health-conscious foodies and spice lovers alike!
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Recipe Information
Ingredients
- 6 medium (ripe) Tomatoes
- 2 tablespoons Split yellow lentils (moong dal)
- 2 tablespoons Split chickpeas (chana dal)
- 1 teaspoon Mustard seeds
- 1 teaspoon Fenugreek seeds
- 10 leaves Curry leaves
- 4 pieces Dried red chilies
- 0.5 teaspoons Turmeric powder
- 1 tablespoon Red chili powder
- 1 teaspoon (adjust to taste) Salt
- 1 tablespoon Tamarind paste
- 3 tablespoons Vegetable oil (or sesame oil for added flavor)
Instructions
Wash and dice the tomatoes into small pieces. Set them aside.
Heat a dry skillet over medium heat. Add the split yellow lentils (moong dal) and split chickpeas (chana dal). Dry roast them until they turn golden and aromatic, about 2-3 minutes. Remove from heat and allow to cool.
Using a spice grinder or food processor, grind the roasted lentils into a coarse powder. Set aside.
In a large skillet or pan, heat the vegetable oil over medium heat.
Add mustard seeds and let them splutter. Then add fenugreek seeds, curry leaves, and dried red chilies. Fry them for 1-2 minutes, stirring constantly.
Add the diced tomatoes, turmeric powder, and salt to the pan. Stir well and cook on medium heat for 10-12 minutes until the tomatoes break down into a thick paste and the oil starts to separate.
Add the ground lentil powder to the tomato mixture and mix thoroughly. Cook for another 5 minutes to let the lentils absorb the flavors and thicken the pickle.
Stir in the red chili powder and tamarind paste. Cook for another 2-3 minutes, ensuring everything is well combined.
Turn off the heat and allow the tomato pickle to cool completely before storing it in an airtight container.
Serve the high protein tomato pickle as a side with rice, roti, or spread it on sandwiches for a tangy, spicy boost of flavor and protein.
Nutrition Facts
Calories |
801 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.7 g | 62% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2417 mg | 105% | |
| Total Carbohydrate | 83.7 g | 30% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 33.0 g | ||
| Protein | 21.1 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 197 mg | 15% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 2665 mg | 57% | |
*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.
