Low Fat Tomato Pappu
Savor the comforting flavors of South India with this Low Fat Tomato Pappu, a healthy and wholesome twist on a classic dish. Made with protein-rich toor dal, fresh tomatoes, and aromatic spices like mustard seeds, curry leaves, and cumin, this recipe is naturally low in fat without compromising on flavor. A touch of tamarind paste adds a tangy kick, while the optional quick tempering of spices enhances its fragrant charm. Ready in just 35 minutes, this simple yet satisfying dish pairs perfectly with steamed rice or whole grains, making it an ideal choice for a balanced, plant-based meal. Whether you’re seeking a nourishing weeknight dinner or a comforting Dal recipe, this Tomato Pappu is destined to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 3 medium Tomatoes (chopped)
- 0.5 teaspoon Turmeric powder
- 2 small Green chilies (slit lengthwise)
- 3 cloves Garlic cloves (minced)
- 8 leaves Curry leaves
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 1 pinch Asafoetida (hing)
- 2 small Dry red chilies
- 1 teaspoon Tamarind paste
- 2 tablespoons Fresh coriander leaves (chopped)
- 0.5 teaspoon Salt
- 0.5 teaspoon Vegetable oil (optional, for tempering only)
- 3 cups Water
Instructions
Rinse 1 cup of toor dal under cold water until the water runs clear.
In a pressure cooker or stove-top pot, combine the rinsed dal, 2 cups of water, turmeric powder, and green chilies. Cook for 3-4 whistles over medium heat in a pressure cooker, or until the dal is fully softened if using a pot (this will take about 20-25 minutes).
While the dal cooks, heat 0.5 teaspoons of vegetable oil (or use a dry pan if avoiding oil entirely) in a small pan over medium heat. Add the mustard seeds and let them splutter.
Add the cumin seeds, asafoetida, dry red chilies, garlic, and curry leaves to the pan. Sauté for 30 seconds until aromatic, taking care not to burn the spices.
Once the dal has cooked and softened, mash it lightly with a spoon or whisk. Add chopped tomatoes, tamarind paste, salt, and 1 cup of water to the cooked dal. Mix well.
Simmer the dal-tomato mixture for 5-10 minutes until the flavors meld together, and the tomatoes are softened.
Add the tempered spices and garlic mixture to the simmering dal. Stir well to combine, and let it cook for 2 more minutes.
Garnish the finished Tomato Pappu with fresh coriander leaves and serve hot with steamed rice or millet for a low-fat, healthy meal.
Nutrition Facts
Calories |
832 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.3 g | 9% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1263 mg | 55% | |
| Total Carbohydrate | 152.4 g | 55% | |
| Dietary Fiber | 37.1 g | 132% | |
| Total Sugars | 18.6 g | ||
| Protein | 49.5 g | 99% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 3948 mg | 84% | |
*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.
