Name: Hearty Yellow Dal Tadka (Lentil Soup)
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Ingredients: 1 cup Toor Dal (split pigeon peas); 3 cups Water; 0.5 tsp Turmeric powder; 1 tsp Salt; 2 tbsp Ghee or oil; 1 tsp Cumin seeds; 0.5 tsp Mustard seeds; 0.25 tsp Asafoetida (Hing); 3 cloves Garlic; 1 whole Green chili; 0.5 medium Onion; 0.5 medium Tomato; 0.5 tsp Red chili powder; 2 tbsp Fresh coriander

DinnerVegetarianHigh-ProteinSoups

Ingredients (14)

Ingredient	Qty	Cal	P	C	F
Toor Dal (split pigeon peas)	1 cup	120	8g	22g	1g
Water	3 cups	0	0g	0g	0g
Turmeric powder	0.5 tsp	1	0g	0g	0g
Salt	1 tsp	0	0g	0g	0g
Ghee or oil	2 tbsp	66	0g	0g	7g
Cumin seeds	1 tsp	2	0g	0g	0g
Mustard seeds	0.5 tsp	1	0g	0g	0g
Asafoetida (Hing)	0.25 tsp	0	0g	0g	0g
Garlic	3 cloves	3	0g	1g	0g
Green chili	1 whole	3	0g	1g	0g
Onion	0.5 medium	6	0g	1g	0g
Tomato	0.5 medium	3	0g	1g	0g
Red chili powder	0.5 tsp	1	0g	0g	0g
Fresh coriander	2 tbsp	0	0g	0g	0g

Ingredients (14)

Ingredient	Qty	Cal	P	C	F
Toor Dal (split pigeon peas)	1 cup	120	8g	22g	1g
Water	3 cups	0	0g	0g	0g
Turmeric powder	0.5 tsp	1	0g	0g	0g
Salt	1 tsp	0	0g	0g	0g
Ghee or oil	2 tbsp	66	0g	0g	7g
Cumin seeds	1 tsp	2	0g	0g	0g
Mustard seeds	0.5 tsp	1	0g	0g	0g
Asafoetida (Hing)	0.25 tsp	0	0g	0g	0g
Garlic	3 cloves	3	0g	1g	0g
Green chili	1 whole	3	0g	1g	0g
Onion	0.5 medium	6	0g	1g	0g
Tomato	0.5 medium	3	0g	1g	0g
Red chili powder	0.5 tsp	1	0g	0g	0g
Fresh coriander	2 tbsp	0	0g	0g	0g

Directions

Step 1
Wash the toor dal thoroughly 2-3 times. Combine dal with water, turmeric powder, and half the salt in a pressure cooker or large pot.
Step 2
Pressure cook for 3-4 whistles (about 10-12 minutes) or simmer in a pot for 30-40 minutes until dal is very soft and mushy. Mash lightly with a spoon.
Step 3
Prepare the tadka: finely chop garlic, green chili, onion, and tomato.
Step 4
Heat ghee or oil in a small pan over medium heat. Add cumin seeds and mustard seeds, let them splutter.
Step 5
Add asafoetida, chopped garlic, and green chili. Sauté until garlic turns light golden.
Step 6
Add chopped onion and sauté until translucent. Then add chopped tomato and cook until soft and mushy, about 3-5 minutes.
Step 7
Stir in red chili powder and cook for 30 seconds. Immediately pour the hot tadka into the cooked dal.
Step 8
Mix well, check for salt and adjust. Garnish with fresh coriander and serve hot with rice or roti.