Tag: wholesome

Dal Tadka (Traditional Yellow Lentil Curry)

Dal Tadka (Traditional Yellow Lentil Curry)

North Indian
Lentils
Lunch/Dinner
Stovetop
Instant Pot
High Protein
Low Prep
Prep Time: 10 minutes
Cook Time: 35 minutes
Serves: 4
Protein per serving: 13-14 g
My absolute comfort food! This protein-packed lentil curry became the foundation of my meal prep journey.

Ingredients

For the Dal

  • 1 cup yellow lentils (masoor dal), washed
  • 2 cups water
  • 1/2 teaspoon turmeric powder
  • Salt to taste

For Cooking Together

  • 1 medium onion, chopped into big pieces
  • 2 medium tomatoes, chopped
  • 4-6 green chilies, slit lengthwise
  • 1 tablespoon finely cut ginger

For the Tadka (Tempering)

  • 1 teaspoon ghee
  • 1 teaspoon cumin seeds
  • Pinch of asafoetida (optional)
  • Lemon juice
  • Fresh cilantro for garnish

Instructions

Cook the Dal (Instant Pot Method)

  1. Add lentils, onions, tomatoes, ginger, green chilies, water, turmeric, and salt to Instant Pot
  2. Cook on manual mode for 7 minutes
  3. Allow natural pressure release
  4. Lightly mash the dal and set aside

Prepare the Tadka

  1. Heat ghee in a small pan
  2. Add cumin seeds and let them splutter
  3. Add asafoetida if using
  4. Pour this tempering over the cooked dal

Final Touch

  1. Add fresh lemon juice and stir well
  2. Taste and adjust salt as needed
  3. Garnish generously with fresh cilantro

Recipe Notes

  • Lentil choice: Masoor dal cooks quickly and has a lovely texture
  • Consistency: Should be slightly thick but pourable
  • Variations: Substitute onions and tomatoes with bottle gourd or zucchini, or add vegetables like carrots and green beans for extra nutrition
  • Storage: Freezes beautifully for up to 3 months
  • Serving tip: Taste before serving – dal absorbs flavors as it sits

Nutritional Benefits

  • High protein from masoor dal supports muscle health
  • Quick cooking compared to other lentils
  • Rich in folate and iron
  • High fiber promotes digestive health
  • One-pot nutrition with vegetables cooked right in

Recipe Journey: This recipe was featured in my Week 1 meal prep journey, and it was actually one of the first North Indian recipes I tried that came out really well. I didn’t grow up eating dal tadka, but this recipe gave me so much confidence in cooking because it’s incredibly forgiving and versatile. I like to keep it as simple as possible and usually pair it with a side of vegetables for a complete meal.