Tadka Dal
North Indian • All Foods
How to Make Tadka Dal (Traditional & Healthy Version)
Tadka Dal, a quintessential North Indian snack, is renowned for its earthy flavors and comforting aroma. Originating from the heartlands of Punjab and Uttar Pradesh, this dish is a staple in Indian households and is often enjoyed with roti, rice, or as a light meal. The word 'tadka' refers to tempering, where whole spices are fried in hot oil or ghee to release their flavors, then poured over the cooked dal, transforming its taste and aroma. Tadka Dal is not merely food—it's a culinary tradition passed down through generations, evoking nostalgia and warmth in every bite. This healthy version of Tadka Dal uses minimal oil and incorporates a blend of protein-rich lentils, making it ideal for calorie-conscious eaters. The dal is lightly spiced with cumin (jeera), mustard seeds (rai), garlic, and green chili, giving it a mild heat and depth. Fresh coriander leaves add a burst of freshness, while turmeric and asafoetida (hing) aid digestion. Perfect for snacking or as a light lunch, Tadka Dal is both satisfying and wholesome, reflecting the simplicity and richness of North Indian cuisine. Whether served with chapathi, jeera rice, or enjoyed on its own, Tadka Dal offers a beautiful balance of flavor, nutrition, and tradition. It’s a dish that brings families together, often enjoyed during festivals, everyday meals, or as a nourishing snack after a busy day. The ease of preparation makes it accessible to everyone, from beginners in Indian cooking to seasoned home chefs.
Ingredients(for 1 katori dal + 1 small chapathi)
- 1/2 cup Yellow moong dal (washed and soaked for 15 mins)
- 1/2 cup Tur dal (arhar dal) (washed and soaked for 15 mins)
- 2 cups Water (for boiling dal)
- 1 small Onion (finely chopped)
- 1 medium Tomato (finely chopped)
- 1 Green chili (slit)
- 2 cloves Garlic (finely chopped)
- 1/2 inch Ginger (grated)
- 1 tsp Cumin seeds (jeera)
- 1/2 tsp Mustard seeds (rai)
- 1/4 tsp Turmeric powder (haldi)
- 1/4 tsp Red chili powder (optional) - optional
- a pinch Asafoetida (hing)
- to taste Salt
- 1 tsp Oil (preferably mustard oil or sunflower oil)
- 2 tbsp Fresh coriander leaves (chopped)
Instructions
- 1
Rinse the moong dal and tur dal thoroughly. Soak for 15 minutes, then drain.
5 minutes
Soaking lentils reduces cooking time and improves digestibility.
- 2
Add soaked dal to a pressure cooker with 2 cups water, turmeric, and salt. Pressure cook for 3 whistles or until soft.
10 minutes
Don’t overcook; dal should be creamy but not mushy.
- 3
In a pan, heat 1 tsp oil. Add cumin seeds, mustard seeds, and asafoetida. Let them splutter.
2 minutes
Use mustard oil for authentic North Indian flavor.
- 4
Add chopped garlic, ginger, and green chili. Sauté for 30 seconds until fragrant.
1 minute
Don’t burn garlic; it should turn golden for best aroma.
Why This Dish is Healthy
Tadka Dal is a healthy choice because it is high in protein and fiber, yet low in calories and fat. The combination of lentils and spices supports digestive health and keeps you feeling full longer, aiding weight management. Using less oil and no cream or butter ensures it's light, while still delivering authentic flavors. Its balanced macros make it suitable for diabetics, weight loss diets, and overall wellness.
Tadka Dal is packed with plant-based protein from lentils, making it an excellent source for vegetarians. It provides complex carbohydrates, dietary fiber, folate, iron, and potassium. The minimal oil and generous use of turmeric and ginger offer anti-inflammatory and digestive benefits. Spices like cumin aid metabolism, and tomatoes add vitamin C, enhancing iron absorption. This dish is low in saturated fat and cholesterol, making it heart-healthy.
Pro Tips
- 💡Tip 1: Use freshly ground spices for maximum flavor.
- 💡Tip 2: Garnish with coriander right before serving for freshness.
- 💡Tip 3: For extra aroma, add a dash of hing in tadka.
- 💡Tip 4: Use a heavy-bottomed pan to prevent dal from sticking.
- 💡Tip 5: Adjust consistency to your liking—thicker for snacking, thinner for pairing with rice.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Reheat with a splash of water to restore consistency.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
| Protein | 5.2 g |
| Carbohydrates | 14.5 g |
| Total Fat | 2.3 g |
| Fiber | 3.8 g |
| Sugars | 1.2 g |
| Iron | 1.7 mg |
| Calcium | 27.0 mg |
| Sodium | 330.0 mg |
| Potassium | 210.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 45.0 IU |
| Vitamin C | 2.5 mg |
| Magnesium | 28.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 85.0 mg |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.7 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 48.0 µg |
| Vitamin D | 0.0 IU |
