Tomato Dahl Dal or Mango or Cucumber or Lemon or Spinach
Dive into the vibrant world of flavors with this versatile Tomato Dahl Dal recipe, infused with your choice of refreshing mango, cool cucumber, zesty lemon, or earthy spinach. This comforting dish features tender toor dal or red lentils simmered with aromatic spices like cumin, turmeric, and mustard seeds, then elevated with the tangy sweetness of tomatoes and fresh greens. A final drizzle of lemon juice and a sprinkle of cilantro brighten the dish, making it a warm, hearty meal that's perfect with steamed rice or soft naan. Packed with protein and brimming with bold Indian flavors, this customizable dal is as nourishing as it is delicious—ideal for vegetarians and spice lovers alike.
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Recipe Information
Ingredients
- 1 cup Toor dal (yellow split pigeon peas) or red lentils
- 3 cups Water
- 2 large Tomatoes, chopped
- 2 cups Fresh spinach, roughly chopped
- 1 medium Onion, finely chopped
- 3 pieces Garlic cloves, minced
- 1 teaspoon Fresh ginger, grated
- 2 pieces Green chilies, slit (optional)
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 10 pieces Curry leaves (optional)
- 0.25 teaspoon Asafoetida (hing)
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 0.5 teaspoons Red chili powder (optional)
- 1 teaspoon Salt
- 2 tablespoons Vegetable oil or ghee
- 2 tablespoons Lemon juice
- 0.25 cup Fresh cilantro, chopped
Instructions
Rinse the toor dal (or red lentils) thoroughly under cold running water until the water runs clear.
In a medium pot, combine the dal with 3 cups of water, turmeric powder, and a pinch of salt. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the dal is soft and cooked through. Use the back of a spoon to mash some of the dal for a creamier consistency.
While the dal is cooking, heat the oil or ghee in a large pan over medium heat. Add the mustard seeds and let them pop. Then, add the cumin seeds and curry leaves (if using). Sauté for 30 seconds until aromatic.
Add the asafoetida, chopped onion, garlic, ginger, and green chilies. Sauté for 5-6 minutes until the onion softens and turns golden.
Stir in the chopped tomatoes, ground coriander, ground cumin, and red chili powder (if using). Cook for 5-7 minutes until the tomatoes break down and the mixture forms a thick masala base.
Add the prepared dal to the masala mixture along with the chopped spinach. Stir well to combine. If the mixture is too thick, add a little water to reach your desired consistency.
Simmer the dal for another 5-7 minutes, allowing the flavors to meld together. Taste and adjust salt as needed.
Turn off the heat and stir in the lemon juice.
Garnish with fresh cilantro and serve hot with steamed rice, naan, or roti.
Nutrition Facts
Calories |
286 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 535 mg | 23% | |
| Total Carbohydrate | 40.3 g | 15% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 5.3 g | ||
| Protein | 14.2 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 112 mg | 9% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1225 mg | 26% | |
*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.
