Punjabi Dal Tadka – A Flavorful and Nutritious Comfort Dish
Cuisine: Punjabi
Course: Lunch
Diet: High Protein Vegetarian
Punjabi Dal Tadka is a flavorful and wholesome dish that can be easily made at home. This dish is known for its comforting taste and vibrant spices, making it a go-to option when you’re craving something light yet delicious. Made with a blend of moong dal and masoor dal, this recipe brings the best of traditional Punjabi cooking. It’s perfect for busy days when you need a quick, healthy meal.
Whether you’re looking to satisfy your hunger or simply enjoy a hearty vegetarian dish, this dal is sure to become one of your favorites. Paired with naan or phulkas and a side of raita, it’s a filling meal that offers a great protein boost.
Ingredients:
| Ingredients | Quantity |
|---|---|
| Green Moong Dal or Masoor Dal | 1 cup |
| Onion (thinly sliced) | 1 medium |
| Ginger (grated) | 1 teaspoon |
| Turmeric Powder | 1/2 teaspoon |
| Tomato (finely chopped) | 1 medium |
| Salt | To taste |
| Lemon Juice | 1 tablespoon |
| Green Coriander (finely chopped) | 1 cup |
| Ghee | 1 tablespoon |
| Cumin Seeds | 1/2 teaspoon |
| Green Chilli (chopped) | 1 |
Preparation Time:
10 minutes
Cooking Time:
30 minutes
Instructions:
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Cook the Dal: Begin by washing the moong dal (or masoor dal) thoroughly. In a pressure cooker, add the washed dal along with turmeric powder, sliced onions, finely chopped tomatoes, grated ginger, salt, and 2 cups of water. Close the lid and cook for about 3 whistles on medium heat. Once done, let the pressure release naturally.
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Prepare the Tadka: While the dal is cooking, heat ghee in a small frying pan. Once the ghee is hot, add the cumin seeds and chopped green chillies. Let it cook for about 15 seconds until the cumin seeds splutter and the aroma is released.
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Combine the Tadka with Dal: Once the dal is cooked and the pressure has released, open the pressure cooker and give the dal a gentle stir. Pour the hot tadka (ghee, cumin, and chillies) into the dal, mixing well to incorporate the flavors.
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Finish the Dish: Add lemon juice to the dal for a tangy twist and garnish with freshly chopped coriander leaves for added freshness.
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Serve: Punjabi Dal Tadka is best enjoyed with piping hot phulkas (Indian flatbreads), a side of Paneer Masala, and a cooling boondi raita for a complete and satisfying lunch.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | ~250 kcal |
| Protein | 12g |
| Carbohydrates | 35g |
| Fat | 8g |
| Fiber | 8g |
| Sodium | Varies by salt |
| Vitamin C | High (from lemon juice and coriander) |
| Iron | Moderate (from dals) |
Tips for the Best Punjabi Dal Tadka:
- Dal Variety: You can mix moong dal with masoor dal for a richer taste and more texture. Both types of dal cook at similar speeds and blend well together.
- Spice Levels: Adjust the amount of green chillies based on your preference for spiciness. You can also add a pinch of garam masala in the tadka for an extra burst of flavor.
- Serving Suggestions: Serve with phulkas, rice, or even a warm roti for a filling meal. A side of yogurt or cucumber raita balances the spice beautifully.
Punjabi Dal Tadka is not only a delicious dish but also a nutritious option for those looking for a protein-packed vegetarian meal. It brings the essence of Punjabi flavors right into your kitchen with minimal effort and maximum taste. Enjoy!
