My “Toor Dal with Cumin” is a lovely nutritious dish that is full of fiber and protein. It’s a healthy and satisfying comfort food for any time of the year especially during cold winters. I love it over white basmati rice and a yogurt relish on the side. You can also serve it with flatbread, pickles and relishes.
In my recipe, I used Toor Dal. Toor dal is also sometimes referred to as split pigeon peas is a member of the legume family, and this meal is not only delicious, it also has a number of health benefits.
Packed with healthy plant based Protein, toor dal is also a good source of dietary fiber, which can help to prevent constipation and promote regularity. A diet that includes healthy dietary fiber can also lower risk of heart disease, stroke, certain cancers, type 2 diabetes and cardiovascular disease. Toor dal is also an excellent source of carbohydrates, which your body needs for energy. It contains Folic Acid which is an important vitamin for all women, especially those planning to become pregnant. Folic acid is essential for fetal development and can help to prevent neural tube birth defects such as spina bifida.
- 350g Toor Dal
- 3 cups water
- 1 can organic chopped tomato
- ¾ tsp turmeric powder
- 3 tablespoons olive oil
- 1 teaspoon cumin seeds
- 1 medium onion, finely chopped
- 2 tablespoons grated fresh ginger
- 2-4 whole green chilies (depending on how spicy you want the dal to be), seeded and diced
- 4 cloves garlic, minced
- 1 teaspoon garam masala
- 1½ teaspoons ground coriander
- Salt and freshly ground black pepper to taste
- Fresh chopped coriander leaves to garnish (optional)
- Rinse the lentils with water few times until the water runs clear. Place the lentils in a pan with water, chopped tomatoes and turmeric powder on medium high heat and bring to boil. Cover and simmer on lower heart for 45 minutes stirring occasionally.
- When lentils are cooked through. Turn off the heat and using a big spoon break down the lentils as much as you can. Set aside.
- Meanwhile, heat the oil in a frying pan over medium heat and fry the cumin seeds for couple of seconds until fragrant. Now add onion, ginger and chilies and fry for 4 minutes. then add garlic, garam masala and coriander and continue to cook for another 2 minutes adding few drops of water to release the spices from the bottom of the pan.
- Add the spice onion mixture to cooked lentils and stir well. Turn on the heat, add more water if necessary to loosen the mixture. Bring the mixture to boil and season with salt and pepper to taste. At this stage you can either serve it right away or cover the pan and let it simmer on low heat for another 20 to 30 minutes to allow all the flavors to come together.
- when ready to serve, garnish with coriander leaves and Serve hot with rice or flatbread.