Masoor Dal Tadka - Indian Red Lentil Dal

Indian, MacroFactor

Prep Time: 10 minutes Cook Time: 25 minutes Servings: Yield: 8 servings Source:

Ingredients

2 cups dry masoor dal (aka red lentils), sorted and well rinsed

8 cups water

1 tbsp oil (coconut oil or neutral flavored)

1 large yellow onion, finely diced

6 cloves garlic, minced

1 tbsp minced ginger

2 green chiles, minced (can be seeded for less heat, use more or less to taste)

1 tbsp Indian curry powder

1 tsp whole mustard seed

1 tsp ground coriander

1/2 tsp ground cumin

1 1/2 tsp salt, more to taste

15 oz can diced tomatoes, or 1 1/2 cups chopped fresh tomatoes

cilantro, for garnish

basmati rice, to serve

Directions

Combine the lentils and water in a large pot. Bring to a boil, then turn the heat down to simmer. Skim off any foam that collects on top. Cook, partially covered, until the lentils are tender, usually 15-20 minutes.

While the lentils are cooking, make the tadka. Heat a skillet over medium heat and add the oil and onion, garlic, ginger, chiles, and a pinch of salt. Fry until soft, about 5 minutes.

Add the spices: curry powder, mustard, coriander, and cumin, along with the salt. Stir to combine and cook for about 60 seconds, then add the tomatoes. Cook about 7 minutes to cook down the tomatoes if canned, or until the tomatoes are soft and saucy if fresh.

Add the tadka to the cooked lentils, and simmer over low heat for about 5 minutes to infuse with flavor.

Serve garnished with cilantro and with basmati rice.

Notes

Cook time can vary for lentils depending on how fresh they are. Very fresh lentils take less time to cook, whereas if they've been sitting around for a couple of years they may take longer.

Nutrition

Amount Per Serving: CALORIES: 263 TOTAL FAT: 5g UNSATURATED FAT: 4g SODIUM: 514mg
CARBOHYDRATES: 43g FIBER: 8g SUGAR: 4g PROTEIN: 14g