Meal Prep · North Indian
Dal Tadka
A comforting and protein-packed North Indian lentil dish, tempered with aromatic spices.
Ingredients
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Step-by-step- Rinse the Toor Dal thoroughly under running water until the water runs clear. You can soak it for 15-20 minutes for faster cooking, though it’s optional.
- Combine the rinsed dal, 3 cups of water, turmeric powder, and half a teaspoon of salt in a pressure cooker. Cook for 3-4 whistles on medium heat, then let the pressure release naturally.
- Once cooked, mash the dal lightly with the back of a spoon or a whisk to a smooth, creamy consistency. Add more hot water if needed to adjust consistency.
- For the tadka, heat ghee or oil in a separate pan over medium heat. Add cumin seeds and let them splutter.
- Add asafoetida, finely chopped onion, and sauté until the onion turns golden brown.
- Stir in the minced ginger, garlic, and slit green chilies. Sauté for another minute until aromatic.
- Add the finely chopped tomato and cook until it softens and the oil starts to separate from the mixture (about 5-7 minutes).
- Stir in the red chili powder and garam masala, cooking for 30 seconds until fragrant.
- Pour the prepared tadka into the cooked dal. Stir well to combine.
- Check for salt and adjust if necessary. Simmer the dal for another 5 minutes, allowing the flavors to meld.
- Garnish with fresh chopped coriander leaves and serve hot with rice, roti, or naan.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 280-320 kcal |
| Protein | 16-19 g |
| Carbohydrates | 40-45 g |
| Fat | 9-12 g |
| Fiber | 10-12 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store in an airtight container once completely cooled. Reheat gently before serving.
Freezer Up to 3 months
Portion into freezer-safe containers or bags. Thaw overnight in the refrigerator before reheating.
Reheat Stovetop/Microwave
Reheat on the stovetop over medium-low heat, adding a splash of water if it’s too thick. Microwave in 1-minute intervals, stirring in between, until heated through.
Chef’s Corner
- For extra flavor, consider adding a ‘dhungar’ (smoking) by placing a small steel bowl with a hot charcoal in the dal, drizzling a teaspoon of ghee over it, and covering for 2-3 minutes.
- Adjust the consistency of the dal by adding hot water as needed; it should be thick but pourable. If you prefer a thinner consistency, add more water.
- Don’t skip the fresh coriander garnish – it adds a burst of freshness and aroma to the final dish.
