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Tomato Dahl Dal (Or Mango, or Cucumber, or Lemon, or Spinach) Recipe

Tomato Dahl Dal (Or Mango, or Cucumber, or Lemon, or Spinach) Recipe

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Tomato Dahl Dal (Or Mango, or Cucumber, or Lemon, or Spinach)

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Ingredients:

Serving

1 cup toor dal
1 1/4 lbs roma tomatoes, diced
3 green chili peppers, chopped ( called thai chile)
1/2 tsp turmeric
2 tsp oil
1 tbsp mustard seeds
1 tbsp cumin seed
2 dried red chilies , torn up (sold as oriental chiles)
1/8 tsp asafetida powder
10 -12 curry leaves , torn

Directions:

Wash dahl 2x. Soak half an hour or so if you want it softer. Add 3 c water.
Cook dahl 20-25 minutes over medium heat.
Add diced tomatoes, green chiles, and turmeric. Cook 20 minutes.
In a separate pan, heat oil (medium heat). Add mustard seeds, cumin seeds, red chiles, and asafoetida. Mustard seeds will pop like popcorn. (I advise keeping a lid on it to avoid seeds all over your stove.).
Add seed mixture to dahl. Add salt to taste and curry leaves. Cook for 2-3 more minutes. Serve with rice. Enjoy!
To make mango dal, cut up 2 green mangoes. (again, available in Indian grocery stores). Use in place of tomatoes. This makes a sweet dal.
To make cucumber dal, peel and cut up 2 cucumbers or Indian cucumbers (dosaki). Use in place of tomatoes.
To make lemon dal, do not add a vegetable and add the juice of 2 lemons with salt and curry leaves.
To make spinach dal, add 2 c fresh spinach (or frozen spinach) about 10 minutes before cooking is over.
You may have to add a little water with the different types of veggies.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	607.5 Kcal (2543 kJ)
Calories from fat	388.57 Kcal
		% Daily Value*
Total Fat	43.17g	66%
Sodium	14.3mg	1%
Potassium	568.46mg	12%
Total Carbs	46.01g	15%
Sugars	7.21g	29%
Dietary Fiber	2.95g	12%
Protein	15.24g	30%
Vitamin C	137.1mg	228%
Iron	3.8mg	21%
Calcium	42.1mg	4%

Amount Per 100 g
Calories	231.37 Kcal (969 kJ)
Calories from fat	147.99 Kcal
		% Daily Value*
Total Fat	16.44g	66%
Sodium	5.45mg	1%
Potassium	216.5mg	12%
Total Carbs	17.52g	15%
Sugars	2.75g	29%
Dietary Fiber	1.13g	12%
Protein	5.81g	30%
Vitamin C	52.2mg	228%
Iron	1.4mg	21%
Calcium	16mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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