Equipment
Ingredients
Vegetables and Dal
- 100 g toor dal (yellow split pigeon peas), rinsed
- 100 g onion, chopped
- 100 g carrots, cut into 2cm chunks
- 100 g pumpkin, peeled and cut into 2cm chunks
- 100 g butternut squash, peeled and cut into 2cm chunks
- 100 g green beans, cut into 2cm lengths
- 1 tomato, chopped
- 3 g turmeric
- 3 g sugar
- 9 g salt
Masala
- 50 ml vegetable oil
- 2 g chana dal
- 2 g fenugreek seeds
- 2 g coriander seeds
- 4 dried kashmiri chillies, seeds removed
- 30 g curry leaves
- 2 g asafoetida
Tarka
- 30 ml vegetable oil
- 100 g onion, finely chopped
- 2 g mustard seeds
- 3 g fenugreek seeds
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 348 kcal
- Protein
- 5 g
- Carbohydrates
- 23 g
- Fat
- 21 g
- Fiber
- 6 g
- Sugar
- 7 g
- Sodium
- 910 mg
- Saturated Fat
- 1 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 15 g
- Polyunsaturated Fat
- 4 g
- Potassium
- 588 mg
- Calcium
- 133 mg
- Iron
- 2.4 mg
- Magnesium
- 39 mg
- Phosphorus
- 82 mg
- Zinc
- 0.6 mg
- Vitamin A
- 939 mcg
- Vitamin C
- 29 mg
- Vitamin E
- 5.2 mg
- Vitamin K
- 18 mcg
- Vitamin B6
- 0.2 mg
- Thiamin
- 0.11 mg
- Riboflavin
- 0.12 mg
- Niacin
- 1.0 mg
- Folate
- 39 mcg
- Water
- 164 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Bring 1.5 liters of water to a boil (100°C/212°F) in a large deep pan.
Add toor dal, 100g chopped onion, carrots, pumpkin, butternut squash, green beans, and tomato to the boiling water.
Cover the pan and simmer the mixture over medium-low heat (approx 95°C/203°F) for 30 minutes.
Add turmeric, sugar, and salt to the pan and continue simmering for 15 minutes until the dal is tender.
Heat 50ml vegetable oil in a frying pan over medium heat (approx 170°C/338°F). Fry chana dal, fenugreek seeds, coriander seeds, dried chillies, curry leaves, and asafoetida for 1 minute until fragrant.
Transfer the fried spice mixture and its oil into a spice grinder and process into a smooth paste.
Stir the prepared masala paste into the simmering soup.
In a clean frying pan, heat 30ml vegetable oil and sauté the finely chopped onion for 10 minutes until golden brown.
Add mustard seeds and fenugreek seeds to the onions and cook for 1 minute until seeds begin to pop.
Pour the onion and seed mixture (tarka) into the soup, stir, and serve immediately.
Chef's Notes
- For a richer flavor, toast the whole spices for the masala paste until fragrant before grinding. Be careful not to burn them.
- Ensure the dal is cooked until very tender; it should mash easily. This creates the signature thick and creamy texture of the soup.
- The final 'tarka' (tempering) is crucial for the soup's aroma. Fry the onions until deeply golden brown for maximum sweetness and depth of flavor.
- Adjust the chili quantity to your preference. Dried Kashmiri chilies offer color and mild heat, but you can substitute with other dried chilies for more spice.
- Serve immediately after adding the tarka to preserve the crispness of the fried onions and the potency of the tempered spices.
Storage
Refrigerator: 4 days — Store in an airtight container.
Freezer: 3 months — Lentils may soften further upon thawing.
Reheating: Simmer in a pot over medium heat until reaching 74°C/165°F, adding water if too thick.
Troubleshooting
Lentils remain hard after 45 minutes of cooking.
Cause: Old lentils or acidic ingredients added too early.
Fix: Continue simmering and add 1/4 teaspoon of baking soda to help break down the skins.
Prevention: Ensure lentils are fresh and avoid adding salt or tomato until lentils begin to soften.
Cultural Context
This hearty lentil and vegetable soup, known as 'Dal Tadka' or 'Dal Fry' in India, is a staple comfort food. The 'tadka' or 'tarka' refers to the tempering of spices in hot oil, which is a fundamental technique in Indian cooking, adding layers of aroma and flavor to dishes. It's often enjoyed as a main course with rice or roti, or as a side dish in a larger meal.
