A protein-packed vegan Indian dish of simmered lentils crowned with a sizzling spiced tempering.
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
Dal Tadka – Indian-Style Spiced Yellow Lentils contains 300 calories per serving: 16 g protein, 45 g carbohydrate and 7 g fat. It takes 40 minutes in total and makes 2 servings.
Dal Tadka is a traditional Indian dish where yellow lentils simmered until tender meet spices sizzled in hot oil (tadka). It is rich in plant protein and fiber and forms a balanced meal with brown rice or whole-grain bread.
Rinse the lentils a few times and soak them in water for 10 minutes.
In a pot, bring the lentils, water and turmeric to a boil.
Skim off the foam and simmer over low heat for 20 minutes until the lentils are soft.
In a separate pan, heat the olive oil and add the cumin seeds.
Add the onion, garlic and ginger and sauté until golden.
Add the tomato and chili powder and cook until softened.
Pour this spiced mixture (tadka) over the cooked lentils and stir.
Adjust the salt, garnish with fresh coriander and serve hot.
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