Tur (Arhar) Dal
A Protein-Packed Comfort Food

1 cup
For 4 people
Difficulty
Easy
Taste
Spicy
Health Benefits
Rich in Protein: Tur dal is an excellent source of plant-based protein, crucial for muscle repair and growth.
High in Fiber: The fiber content helps in maintaining digestive health and can aid in weight management.
Supports Heart Health: The presence of essential fats and fiber contributes to lower cholesterol levels and heart health.
Boosts Immunity: Tur dal contains important vitamins and minerals that help strengthen the immune system.
Regulates Blood Sugar Levels: The low glycemic index helps in stabilizing blood sugar levels.
180 kcal
in 267g
Protein:
10g
Fats:
5g
Carbs:
25g
Cholesterol:
0mg
Sodium, Na:
150mg
Potassium, K:
450mg
Tur Dal, also known as Arhar Dal, is a staple in many Indian households. This comforting lentil dish is not only delicious but also packed with nutrients, making it a great addition to a balanced diet. Rich in protein and fiber, Tur Dal is perfect for anyone looking to maintain their health and energy levels.
Ingredients
4
1 cup Tur dal
3 cups Water
1 Medium Onion
1 Medium Tomato
1 tablespoon Ginger - garlic paste
1 Serving Green chili
1 teaspoon Turmeric powder
1 teaspoon Cumin seeds
1 teaspoon Mustard seeds
half teaspoon Red chili powder
1 teaspoon Coriander powder
2 tbsp Ghee or oil
Salt as per taste
Coriander leaves as per needed
Tips
Adding a squeeze of lemon juice before serving can enhance the flavor and add a zesty twist.
Directions
Rinse the Dal: Wash the tur dal under cold water until the water runs clear. This helps remove any dust and excess starch.
Cook the Dal: In a pressure cooker, add the rinsed dal and 3 cups of water. Cook on high heat until you hear 2-3 whistles. Then reduce the heat and cook for another 10 minutes. Alternatively, cook in a pot until the dal is soft and tender.
Prepare the Tempering: Heat ghee or oil in a pan over medium heat. Add cumin seeds and mustard seeds. When they start to splutter, add chopped onions and sauté until golden brown.
Add Aromatics: Stir in ginger-garlic paste and green chili. Cook for 1-2 minutes until fragrant.
Incorporate Spices: Add chopped tomatoes, turmeric powder, red chili powder, and coriander powder. Cook until tomatoes are soft and the oil starts to separate from the masala.
Combine Dal and Tempering: Add the cooked dal to the pan and mix well. Adjust consistency with water if needed. Let it simmer for 5-7 minutes to blend the flavors.
Season and Garnish: Add salt to taste and garnish with fresh coriander leaves. Serve hot.
Notes
High potassium levels in dal might not be suitable for those with kidney conditions.
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