Tarka Daal

Method

  1. Wash the lentils
  2. Put the lentils into a saucepan with the water and a touch of oil and leave to boil for about 15-20 minutes (stirring occasionally)
  3. Whilst the lentils are cooking, make the tarka (sauce) for the lentils, cook the onions and cumin in the oil until golden brown
  4. Add the ginger/garlic paste to the saucepan and then add the fresh green chilli, cook for about two minutes
  5. Add the plum tomatoes to the saucepan and mix for about 30 seconds. Take the saucepan off the heat and blend the masala until fluffy
  6. Put the saucepan back on to the heat, cook the sauce for about two minutes and then add, turmeric, red chilli powder and salt cook the masala sauce for a thorough 15-20 minutes, stirring frequently, ensuring the sauce does not stick to the bottom of the pan. (The masala is likely to spit, therefore using a saucepan lid is recommended, so long as the masala is frequently stirred)
  7. When the masala is cooked and almost looks as if it is starting to spit, take off the heat and leave to one side
  8. In a separate saucepan, sauté the finely chopped garlic and also leave this to one side
  9. Check the lentils are cooked and then add the tarka to the lentils
  10. Cook the daal for about 8-10 minutes, add the sautéed garlic to the saucepan and cook for about 2-3 minutes
  11. Finally add the coriander and the garam masala to the daal and cook for a final 2 minutes, garnish with coriander and sliced ginger

Total nutrient content per 100g per serving
Energy (kJ) 1002.93 kJ 1049.07 kJ
Energy (kcal) 238.31 kcal 249.27 kcal
Protein 12.58 g 13.16 g
Carbohydrate 29.07 g 30.41 g
Fat(g) 9.36 g 9.79 g

Number of servings:5-6 approx

Ingredients:

  • 250g chana daal
  • 100g plum peeled tomatoes
  • 50g onions
  • 3 tablespoons olive oil
  • 2.5g turmeric (1 teaspoon)
  • 5g cumin seeds (slightly over 1 teaspoon)
  • 2.5g red chilli powder (1 teaspoon)
  • 5g garam masala (1 ½ teaspoon)
  • 6g salt
  • ¼ bunch fresh coriander
  • 6g garlic paste
  • 7g ginger paste
  • 4 fresh green chillies
  • 6g fresh garlic
  • Water to boil lentils