Masoor Dal Tadka (Red Lentil Dal)
Creamy Pakistani red lentil dal with a sizzling garlic-cumin tadka — high in protein and fiber, gentle on blood sugar.
Valeurs nutritionnelles par portion
Bienfaits santé
- 9g fiber per serving slows digestion and steadies blood sugar
- 16g plant protein per serving keeps you full on fewer calories
- Naturally low fat — creamy texture with no cream or butter
- Lentils are rich in iron, folate, and potassium
Ingrédients
- 1 cup dry red lentils (masoor dal), rinsed
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 1 tbsp ginger-garlic paste
- 1 tsp turmeric powder
- 1 tsp cumin seeds
- 2 dried red chilies
- 3 garlic cloves, thinly sliced
- 1 tsp mustard oil (or any oil)
- 1 tsp salt, or to taste
- 3.5 cups water
- Fresh coriander and lemon wedges to serve
Préparation
Combine lentils, water, onion, tomatoes, ginger-garlic paste, turmeric, and salt in a pot. Bring to a boil, then simmer on low for 20–25 minutes, stirring occasionally, until the lentils dissolve into a creamy dal.
Whisk the dal well and adjust water for your preferred consistency — it thickens as it sits.
For the tadka: heat the oil in a small pan until shimmering. Add cumin seeds and let them sizzle for 10 seconds.
Add dried red chilies and sliced garlic; fry until the garlic turns golden (about 30 seconds — do not burn).
Immediately pour the sizzling tadka over the dal — it should hiss. Stir, garnish with fresh coriander, and serve hot with lemon wedges.
Dal is proof that healthy food can be deeply comforting. Red lentils cook down into a naturally creamy dal without any cream, and the hot tadka of garlic, cumin, and dried red chilies bloomed in a teaspoon of oil adds incredible aroma.
With 9 grams of fiber per serving and a low glycemic load, this dal keeps blood sugar steady — excellent for diabetics and anyone watching their weight. Serve with a small portion of brown rice or one whole-wheat roti.