Parsi Tuvar Ni Dal Recipe – Flavorful Toor Dal with Spices

Tuvar Ni Dal Recipe (Parsi Toovar Dal) – A High Protein Vegetarian Delight

Tuvar Ni Dal, also known as Parsi Toovar Dal, is a flavorful and nutritious dish that forms an integral part of Parsi cuisine. This high-protein vegetarian recipe is perfect for a wholesome weekday lunch and pairs wonderfully with steaming hot rice or soft rotlis. The delicate blend of spices in this dal offers a satisfying experience for your taste buds. Let’s dive into this simple yet delicious recipe that brings the authentic flavors of Parsi cooking right to your kitchen!

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Ingredients:

• 1 cup Arhar Dal (Split Toor Dal)
• Salt – to taste
• 1/2 teaspoon Turmeric Powder (Haldi)
• 1 Onion – chopped
• 1 Tomato – chopped
• 1 tablespoon Ghee (Clarified Butter)
• 2 sprigs Coriander (Dhania) Leaves
• 1 Green Chilli
• 1 inch Ginger
• 6 cloves Garlic
• 2 Dry Red Chilies
• 1 teaspoon Cumin Seeds (Jeera)
• 1 tablespoon Coriander Seeds (Dhania)
• 1/2 inch Cinnamon Stick (Dalchini)
• 2 Cloves (Laung)
• 4 Whole Black Peppercorns
• 1 teaspoon Poppy Seeds
• 1 teaspoon Ghee (for tempering)
• 1/2 teaspoon Cumin Seeds (Jeera) (for tempering)

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Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Servings: 4

Cuisine: Parsi

Course: Main Course

Diet: High Protein Vegetarian

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Instructions:

Step 1: Prepare the Toor Dal

1. Begin by washing the Toor Dal (Arhar Dal) thoroughly under running water. Soak the dal in a bowl with about 2 cups of water for at least 10 minutes. This will help soften the dal and reduce the cooking time.

Step 2: Make the Masala Paste

1. In a mixer jar, add coriander leaves, green chili, ginger, garlic, dry red chilies, cumin seeds, coriander seeds, cinnamon stick, cloves, black peppercorns, and poppy seeds.
2. Grind the ingredients into a smooth, fine paste, adding a little water if necessary.

Step 3: Cook the Masala

1. Heat 1 tablespoon of ghee in a pressure cooker over medium heat.
2. Add the chopped onion to the hot ghee and sauté until it turns golden brown. This step adds a rich base flavor to the dal.
3. Add the chopped tomato to the onion and cook, covered, until the tomato becomes soft and mushy (around 5 minutes).
4. Once the tomato is cooked, add the freshly ground masala paste to the cooker. Stir the paste well and cook for about 10 minutes, allowing the spices to release their flavors.

Step 4: Cook the Toor Dal

1. Drain the soaked toor dal and add it to the pressure cooker.
2. Add 1 cup of water to the cooker along with turmeric powder and salt to taste.
3. Close the lid of the pressure cooker and cook on high heat for about 4 to 5 whistles. Once done, reduce the heat and allow the pressure to release naturally.
4. Open the cooker, and stir the dal gently. The dal should be soft and well-cooked.

Step 5: Prepare the Tadka (Tempering)

1. In a small tadka pan, heat 1 teaspoon of ghee over low flame.
2. Once the ghee is hot, add 1/2 teaspoon cumin seeds and let them splutter.
3. Turn off the heat and pour this aromatic tadka over the cooked dal in the pressure cooker.

Step 6: Serve

1. Give the dal a final stir, ensuring the tadka mixes well with the dal.
2. Transfer the Tuvar Ni Dal into a serving bowl and garnish with freshly chopped coriander leaves.
3. Serve the dal hot with steamed rice or rotlis for a complete Parsi meal. You can also enjoy it alongside a traditional Amrood Ni Kari (Parsi Style Dry Guava Curry) for a full-flavored experience.

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Nutritional Information (Per Serving):

• Calories: Approx. 150 kcal
• Protein: 9 g
• Carbohydrates: 28 g
• Fat: 5 g
• Fiber: 7 g
• Sodium: 300 mg
• Cholesterol: 15 mg

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Tips for the Perfect Tuvar Ni Dal:

• Soaking the dal: This step is optional, but soaking the dal for 10–15 minutes helps it cook faster and improves the texture.
• Spice variations: If you like a spicier dal, you can add extra green chilies or red chili powder to the masala paste.
• Consistency: You can adjust the consistency of the dal by adding more or less water. For a thicker dal, reduce the water quantity, or for a soup-like consistency, add a bit more water.

This Tuvar Ni Dal is a comforting, protein-rich dish that is not only delicious but also nutritious. Enjoy the aromatic flavors of Parsi spices that make this dal unique and delightful. Whether paired with rice or rotis, this simple recipe will become a favorite in your kitchen for sure.