Looking for a Personalized Diet Plan?
Soak the dal and chop vegetables
Wash the dal until water comes clean and soak in water for 1hour. Meanwhile, chop tomatoes and onions.
- Serving Size 1 Small Cup (100 g)
- Calories103.9 kcal
- Carbs11.9 g (47.4 kcal)
- Protein4.4 g (17.7 kcal)
- Fats4.3 g (38.8 kcal)
Dal fry recipe
Dal fry is a good source of potassium, dietary fiber, copper, manganese, beta carotene, lutein and an excellent source of vitamin D. It aids in muscle building and strengthening bones..
Cooking time: 15 minutes
Serves: 4 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Red gram dal
60 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Garlic small clove
10 Grams
Onion small
50 Grams
Asafoetida
2 Grams
Chillies red
10 Grams
Cumin seeds
2.5 Grams
Turmeric powder
2.5 Grams
Mustard seeds
2.5 Grams
Salt
2.5 Grams
Water
200 Milliliter
Red chilli powder
10 Grams
Instructions
1
2
Pressure cook dal with vegetables and spices
Pressure cook the dal with tomatoes, turmeric, salt and 3 cups water till completely cooked through and can be mashed easily between two fingers.
3
Top with tempering and serve
Heat ghee in a pan and add the chopped garlic. Stir fry on high for a minute till the garlic is fragrant and starts turning golden brown. Reduce the heat and add mustard seeds, cumin seeds, curry leaves, hing, green and red chillies and stir fry for another minute. Add red chili powder and give it a quick stir and all the cooked dal along with 1/2 cup water. Bring this to a boil and simmer for five minutes. Switch off the flame and stir in chopped coriander
Nutrition Label
Dal fry
- Serving Size1 Small Cup (100 g)
- Calories103.9 kcal
- Carbs11.9 g
- Fiber3.8 g
- Sugar1.3 g
- Protein4.4 g
- Fat4.3 g
- Saturated fat2.2 g
- Mono unsaturated fat1.2 g
- Poly unsaturated fat0.5 g
- Cholesterol8.6 mg
- Sodium227.7 mg
Also Known As
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Dal fry | Bellulli dal tadka | Garlic dal tadka | Lahsun dal tadka |
|---|---|---|---|---|
| Calories | 103.9 kcal | 141.3 kcal | 141.3 kcal | 141.3 kcal |
| Carbs | 11.9 g | 14.6 g | 14.6 g | 14.6 g |
| Protein | 4.4 g | 6 g | 6 g | 6 g |
| Fat | 4.3 g | 6.6 g | 6.6 g | 6.6 g |
| Fiber | 3.8 g | 4.4 g | 4.4 g | 4.4 g |
| Sugar | 1.3 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 227.7 mg | 336.3 mg | 336.3 mg | 336.3 mg |
| Cholesterol | 8.6 mg | 12.7 mg | 12.7 mg | 12.7 mg |
