Simple Dal
A quick, everyday toor or masoor dal with turmeric and a simple cumin-mustard seed-garlic tempering that delivers 10g of protein per serving.
This is the most basic recipe in my rotation and probably the one I cook the most. Simple dal with rice is the meal I make when I don't feel like thinking. It takes twenty-five minutes, uses ingredients I always have on hand, and gives me 10g of protein just from the side dish.
I learned this from watching my dad. He could make dal with his eyes closed. The tempering at the end is what takes it from bland lentil soup to something you actually crave. When that garlic hits the hot oil and you hear the mustard seeds pop, you know dinner's about to be good.
The Protein Upgrade
This dal is naturally high in protein, no modification needed. We just make sure to use a full cup of dry lentils for four servings instead of skimping, which keeps the protein at an honest 10g per serving.
Simple Dal
Ingredients
- 1 cup masoor dal or toor dal (rinsed) 6g protein
- 3 cups water
- ½ tsp turmeric
- 1 tsp salt
- ½ medium tomato (chopped)
- 1 tbsp ghee or oil (for tempering)
- 1 tsp cumin seeds
- ½ tsp mustard seeds
- 3 cloves garlic (sliced)
- 1 dried red chili
- ¼ tsp asafoetida
- 6 curry leaves
- 2 tbsp fresh cilantro (for garnish)
- 1 tsp lemon juice
Instructions
- Rinse the dal until the water runs clear. Add it to a pot with 3 cups water, turmeric, and chopped tomato.
- Bring to a boil, then reduce heat to medium-low. Skim off any foam that rises to the top. Simmer for 18-20 minutes until the dal is completely soft and breaking apart.
- Mash the dal with the back of a spoon or a whisk until it reaches your preferred consistency. Add salt and adjust with more water if it's too thick.
- For the tempering, heat ghee or oil in a small pan over medium-high heat. Add mustard seeds and wait for them to pop.
- Add cumin seeds, sliced garlic, dried red chili, curry leaves, and asafoetida. Stir for 30 seconds until the garlic is golden.
- Pour the hot tempering directly into the dal. It should sizzle, that's the sound of flavor.
- Stir in lemon juice, garnish with cilantro, and serve hot with rice or roti.
Boost Your Protein
- Use toor dal for slightly higher protein content compared to masoor dal.
- Stir in a quarter cup of Greek yogurt at the end for an extra 4g protein per serving.
- Pair with protein jeera rice for a simple meal with 18-20g protein.
Ingredient Substitutions
- No masoor dal? Use toor dal or yellow moong dal.
- Swap ghee for oil to make it dairy-free and vegan.
- No asafoetida? Skip it or add a pinch of garlic powder.
- No curry leaves? Use a bay leaf or skip entirely.
- No curry leaves? Use a bay leaf during the tadka.
- No asafoetida? Skip it entirely, it adds depth but isn't essential.