Indian Healthy dish Tadka Dal (Spiced Lentils): for good health

Lentils have been a very famous ingredient in Indian homes for centuries. It is an excellent source of protein. People consume it in many ways; some make dal from it and some make many other dishes from it. Today we will learn about one such dish made from dal which is beneficial for health and is rich in many nutrients:

Ingredients:

• 1 cup toor dal (pigeon pea lentils)

• 2 cups water

• 1 onion, finely chopped

• 2 tomatoes, finely chopped

• 2-3 garlic cloves, finely chopped

• 1-inch ginger, finely chopped

• 2 green chillies, chopped

• 1 tsp cumin seeds

• 1 tsp mustard seeds

• 1/2 tsp turmeric powder

• 1/2 tsp red chilli powder

• 1/2 tsp garam masala (optional)

• 1 tbsp oil

• Salt to taste

• Fresh coriander leaves, chopped

Method of Preparation

• First, wash the toor dal thoroughly and then soak it in water for 30 minutes.

• After 30 minutes, put the soaked dal in a pressure cooker, add 2 cups of water, and cook it till 3-4 whistles.

• To make the tadka, heat oil in a pan. Add mustard seeds and cumin seeds to it. Let them crackle.

• Now add garlic, ginger, and green chilies and cook well in oil. After this add onion and fry it till it becomes golden brown.

• When the onion is fried well, add tomatoes, turmeric powder, red chili powder, and salt and mix well. After this cover the pan and cook till the tomatoes become soft.

• When the tomatoes are cooked, add cooked dal to it and mix well. After mixing, let it cook for 5-10 minutes.

• After cooking, sprinkle a little garam masala on it and garnish with fresh coriander leaves before serving. You can eat it with roti or rice. add some salad also.
  

Dal Tadka with roti, rice, and vegie

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Benefit of Lentils

There are many types of lentils and they are a staple in Indian cuisine. Lentils contain many nutrients that provide several health benefits:

1. Rich in protein: Lentils are an excellent source of plant-based protein. Lentils are essential for our body to function. It also repairs and develops muscles.

2. Rich in fibre: Lentils are high in dietary fibre. This fibre aids digestion, relieves constipation, and promotes a healthy gut.

3. Beneficial for people with diabetes: Lentils help maintain stable blood sugar levels making it beneficial for people with diabetes.

4. Heart health: Lentils contain fibre, folic acid, and magnesium which help in lowering cholesterol levels. It helps in keeping the heart healthy.

5. Weight management: Lentils are high in fibre and protein and can help in weight management.

6. Vitamins and Minerals: Lentils are rich in many essential vitamins and minerals like folate, manganese, phosphorus, and potassium.

7. Bone Health: Lentils help in keeping bones strong and healthy.

8. Energy Boost: Lentils contain complex carbohydrates. It is a stable source of energy which provides energy to our body.

Lentils are a storehouse of many nutrients. Including it in our diet can improve our overall health and fitness.