45minutes, 25 of them waiting
746Calories
30gProtein
2servings
The trick is called tadka: the spices are toasted in hot fat at the very end and poured over the finished lentils. That is what makes a dal taste of a restaurant instead of a soup.
Ingredients
Forservings
- 200 gRed lentils
- 100 gOnion
- 100 gTomato
- 20 gGinger
- 20 gCanola oil (2 tbsp)
- 140 gRice, raw
- Turmeric, cumin, mustard seeds, garlic, chilli, coriander, salt
How to make it
- Rinse the lentils, bring them to the boil with 600 ml of water and the turmeric, simmer for 20 minutes until they collapse. Salt them.
- Cook the rice.
- Fry the onion, ginger and garlic golden in half the oil, add the tomato and cook it soft for five minutes, then stir it into the lentils.
- For the tadka heat the rest of the oil and toast the cumin, mustard seeds and chilli in it for 30 seconds, until they pop.
- Pour it over the dal, scatter coriander over and serve with the rice.
One tip
The dal thickens as it stands. Add a splash of water before reheating.
Nutrition per serving
| Calories | 746 |
|---|---|
| Protein | 30 g |
| Fat | 13 g |
| Carbs | 127 g |
Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.
kcal
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2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.
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