Serves 4

Ingredients
Toor dal or Moong dal 1 cup Tomatoes 4
Green chillies 6 Red chillies 2
Sambhar powder 1/2 t.spoon Hing a small pinch
Mustard 1/4 t. spoon Turmeric 1/4 t.spoon
Lemon 1 Salt 1 t.spoon (or to taste)
Cooking Oil 2 t.spoon Curry leaves a few
Cilantro a small bunch washed and finely chopped

Method

  1. Cook dal with turmeric and keep it aside. Heat some oil, splutter mustard, then add red chillies, green chillies, hing, curry leaves, and tomatoes and fry this for a few minutes.
  2. Once the tomatoes are cooked, add sambhar powder, and salt to this. Now add the cooked dal, and let this cook until the flavour comes out.
  3. Garnish with chopped cilantro, and squeeze lemon juice.
Nutrient Composition Per Serving
MACRONUTRIENTS
MICRONUTRIENTS
Energy (Kcal) 119 Carotene ( μg ) 215.06
Protein (g) 6.16 Vitamin C (mg) 0.98
Carbohydrate (g) 16.6 Mg (mg) 33.18
Fat (g) 3.07 Na (mg) 13.58
Fibre (g) 1.06 K (mg) 355.8
Minerals (g) 1.17 Mn (mg) 0.36
Calcium (mg) 45.13 Zn (mg) 0.50
Phosphorus (mg) 89.25 Cr (mg) 0.009
Iron (mg) 1.17

Modification

Vegetables like white and yellow pumpkin, ladies finger, eggplant and drumstick can be added while preparing.
Ingredients
Toor dal or Moong dal 1 cup Tomatoes 4
Green chillies 6 Drumstick 100g
Red chillies 2 Sambhar powder 1/2 t.spoon
Hing a small pinch Mustard 1/4 t. spoon
Turmeric 1/4 t.spoon Lemon 1
Salt 1 t.spoon (or to taste) Cooking Oil 2 t.spoon
Curry leaves a few Cilantro a small bunch washed and finely chopped
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 131
Protein (g) 7.06
Carbohydrate (g) 18.37
Fat (g) 3.27
Fibre (g) 1.4
Minerals (g) 1.5