Lunch Ideas
Dal Tadka with Brown Rice
The everyday staple, done properly. Toor and moong dal with a proper garlic-cumin tadka, over brown rice. Simple, cheap, and one of the best protein-per-rupee meals there is.
420
kcal
18g
protein
70g
carbs
8g
fat
Per serving · makes 2 · 30 minutes
Ingredients
- •Half a cup toor dal
- •A quarter cup yellow moong dal
- •Half tsp turmeric
- •Salt to taste
- •1 tbsp ghee or oil
- •1 tsp cumin seeds
- •4 cloves garlic, sliced
- •1 dried red chilli
- •1 small tomato, chopped
- •Half tsp red chilli powder
- •A cup of cooked brown rice
- •Coriander to finish
Method
- 1.Pressure cook both dals with turmeric, salt and 2 and a half cups of water for 4 whistles, then whisk smooth.
- 2.For the tadka, heat the ghee, add the cumin, garlic and dried chilli, and fry until the garlic is golden.
- 3.Add the tomato and chilli powder and cook for 2 minutes until it softens.
- 4.Pour the tadka over the dal, simmer for 3 minutes, and finish with coriander.
- 5.Serve over brown rice.
Coach’s note
Make a double batch of dal on prep day. It freezes well, and with rice or roti it is a complete meal on any busy night.
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