Pan-Indian · Main
Tamatar dal (arhar dal)
Toor dal with tomato
- Energy
- 213 kcal
- Protein
- 10.7 g
- Fibre
- 6.61 g
- Time
- 40 min
Per serving, 163 g.1 Good for lunch or dinner.
One serving gives you
- 22%of the day’s folate
- 14%of the day’s vitamin A
- 47%of the day’s vitamin C
- 26%of the day’s fibre
Nutrition facts
One serving, 163 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy213 kcal12%
Carbohydrates
- Carbohydrate27.9 g10%
- Fibre6.61 g26%
- Soluble fibre1.58 g
Fats
- Fat5.89 g12%
- Saturated fat limit3.24 g16% of limit
- Monounsaturated fat1.3 g
- Polyunsaturated fat0.69 g
- Omega-60.61 g8%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein10.7 g21%
- Histidine315 mg53%
- Isoleucine359 mg30%
- Leucine695 mg30%
- Lysine613 mg57%
- Methionine + cystine171 mg28%
- Phenylalanine + tyrosine1,129 mg134%
- Threonine347 mg83%
- Tryptophan76.7 mg37%
- Valine458 mg59%
Vitamins
- Vitamin A119 µg14%
- Vitamin B10.18 mg13%
- Vitamin B20.09 mg4%
- Vitamin B31.3 mg12%
- Vitamin B50.81 mg16%
- Vitamin B60.2 mg11%
- BiotinNot in the source data
- Folate48.2 µg22%
- Vitamin B120 µg<1%
- Vitamin C30.7 mg47%
- Vitamin D0 µg0%
- Vitamin E0.53 mg7%
- Vitamin K40.4 µg73%
Minerals
- Calcium48.1 mg5%
- ChromiumNot in the source data
- Copper0.46 mg27%
- IodineNot in the source data
- Iron2.26 mg8%
- Magnesium65.9 mg18%
- Manganese0.74 mg18%
- MolybdenumNot in the source data
- Phosphorus164 mg16%
- Potassium756 mg22%
- Selenium6.27 µg16%
- Sodium limit329 mg16% of limit
- Zinc1.23 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Red gram, dal kandi pappu42.5 g
- Tomato, ripe, local105 g
- Ghee neyyi4.5 g
- Turmeric powder pasupu0.3 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Garlic, big clove vellulli3 g
- Ginger, fresh allam2 g
- Cumin seeds jeelakarra0.8 g
- Asafoetida inguva0.05 g
- Chillies, red endu mirapakaya0.6 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Rinse 42 g toor dal and cook it with turmeric and 3 parts water until soft; pressure-cook for 3–4 whistles (about 35 minutes in a covered pan).
- 2
Peel if needed and dice tomato.
- 3
Add the tomato, ginger, green chilli and salt to the dal and simmer until tender, about 10 minutes.
- 4
Heat 4.5 g ghee and add cumin seeds, broken dry red chilli and a pinch of asafoetida with the garlic; pour over the dal.
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