Toor Dal Fry

I love Indian food and was very happy with the results of my first dal fry.  The week before school started, I went on a shopping spree at an Indian store and stocked up on Indian ingredients, including an assortment of different types of dal.  Dal refers to a split pulse (i.e. split lentils, peas, beans) and is also the name of an Indian dish made with some kind of dal, tomatoes, garlic, ginger, onions, and spices.  Dal consistency ranges from thin to moderately thick, depending on the amount of water used.  The recipe I was following said that this dal fry was supposed to be on the thicker side. 

Dal fry and dal tadka are both very similar, but differ slightly in how the onion, tomato, and spices are incorporated.  Dassana Amit of Veg Recipes of India defined dal fry as fried tomatoes, onions, and spices that are added to cooked dal.  Dal tadka is dal cooked with the onions, tomatoes, and some spices, and then a tadka is added at the end. Tadka is a tempering, which means spices are cooked in hot oil to release their flavors and aromas.

Some Types of Dal

Toor/Tuvar dal = split pigeon peas

Masoor dal = pink or split-red lentils (can substitute whole red lentils) 

Moong dal= split mung beans

Urad dal= split black gram (all white if skinless)

Chana dal= split chickpeas (can substitutetype  yellow split peas)

Nutrition Highlight: Turmeric

Turmeric is a "super spice," just like kale is a super vegetable!  The special thing about turmeric is that it has an antioxidant called curcumin, which is anti-inflammatory and anti-cancerous.  Turmeric's anti-inflammatory nature means that it could help ease arthritis symptoms and may be protective against Alzheimer's Disease.

Concerned about cancer?

A UCLA study found that the primary component of turmeric is an antioxidant called curcumin, which can block enzymes that cause cancer in the head and neck.

Worried about diabetes?

 I discovered that turmeric may play an important role in diabetes treatment and prevention.  My interest in diabetes has increased after learning about the metabolic mechanisms of glucose in my Metabolism and Anatomy & Physiology classes.  

Prediabetes—blood glucose is between normal and diabetic levels.

A 2012 study found that prediabetic people taking daily curcumin supplements did not develop diabetes after 9 months, whereas 16.4 % of the placebo participants did develop Type 2 diabetes.

Type 1 diabetes—glucose can't enter cells because of insulin deficiency.  

Recent studies show that the curcumin antioxidant in turmeric can prevent autoimmune damage to pancreatic β cells, which are responsible for making insulin.  This means that turmeric might help Type 1 diabetics produce healthy levels of insulin.

Type 2 diabetes—glucose can't enter cells because of insulin resistance.

 A study in Nutrition found that triglyceride and insulin levels were lower in subjects who consumed turmeric with a meal, good news for diabetics.  Type 2 diabetics usually have to take drugs to help with insulin sensitivity.  With more research, turmeric might be more widely prescribed instead of drugs as a treatment for Type 2 diabetes.

How much turmeric?

1 tsp (1.5 g) is the recommended dosage for turmeric. Turmeric is fat soluble, which means that to best absorb it, you'll need to consume a little fat with your meal.  

Turmeric Suggestions

~Add 1/4 tsp of turmeric to your bowl of breakfast oatmeal—it looks really pretty studded with raspberries.  Eating oatmeal with low-fat milk instead of nonfat milk enhances absorption.  

~Drizzle some olive oil onto chicken or fish, then rub in some turmeric and pepper. 

~Add 2 tsp to a pot of chili for a slightly different flavor profile.

~Before roasting winter squash, toss with olive oil, turmeric, cinnamon, and salt.

~Before roasting cauliflower, toss with olive oil, turmeric, cumin, and S&P.

~Add 1 tsp as you begin to simmer 1 c of dry rice or quinoa.

Cooking Tip

Remember to slit the red chili.

I forgot to do this at the beginning, but remembered half-way through the cooking process. Slitting the chili releases the seeds, which house all the flavor and spice.

Toor Dal Fry 

Printable Recipe

Dal fry means the onions and tomatoes are added to the dal with the tempering ingredients.  In dal tadka, the onions and tomatoes are cooked with the dal. 

I followed this recipe for dal fry from Veg Recipes of India, but increased the turmeric and ginger, two of my favorite healthful ingredients.

I made Hari chutney (mint-cilantro sauce) to top my steamed cauliflower. The recipe is at the end.

Dal (make this first)

1/2 cup toor dal  (could use masoor dal or red lentils)

1 1/2 cups of water    

1/4 tsp turmeric

Bring dal to a boil with 1/4 tsp turmeric and simmer 40 min, uncovered, until soft. Mash the dal lightly with a wire whisk or with a spoon and set aside.

1 T oil 

1/2 medium sized onion, finely chopped   

1/2" ginger (2 tsp, grated)

4 garlic cloves, (2 tsp paste)    

1/2 c to 3/4 c tomato, chopped          

1 serrano chili, chopped       

1 dry red chili, slit    

5 curry leaves            

Spices

1/2 tsp black or yellow mustard seeds 

1/2 tsp cumin seeds

1/8 tsp asafoetida powder (optional)

1/2 tsp turmeric powder

1/4 tsp cayenne pepper

1/2 tsp dry fenugreek leaves (optional)

1 tsp lemon juice or 1/2 tsp amchur powder (optional)

2 T chopped cilantro leaves for garnish

3/4 to 1 cup water

1/2 tsp salt

In a 12" pan heat oil, and when hot, add the mustard seeds and when you hear them splutter, add the cumin seeds and sauté for about 30 sec. Be careful not to burn them.

Add the onion and fry on medium till light brown, about 15 minutes.

When the onion is done, add the ginger-garlic pastes and fry for 30 seconds till their raw aroma disappears.

Add the chilies, curry leaves and stir.

Add all the spice powders and fry for some seconds.

Add the tomato and cook till softened, about 2-3 mins.

Add the mashed dal. Stir well. Add water & salt.

Stir and simmer the dal for 3-4 minutes more or till you get a smooth and slightly thick consistency. Dal fry is not thin and should have a medium to thick consistency.

Crush the dry fenugreek in the palms of your hands and add to the dal. Simmer for a minute then remove from heat.  Add lemon juice or amchur if you want, and stir well.

Garnish the dal fry with coriander leaves.  Serve with brown rice and cauliflower with Hari chutney.

Hari Chutney

1 1/2 c cilantro (2 oz), include stems

1/2 c mint (.2 oz), no stems

1 small serrano chili (entire pepper plus seeds)

1 T lemon or lime juice

3-4 T water 

1 garlic clove, grated (1/2 tsp)

1/4 tsp salt

Grind everything in a mini food processor until smooth. It has a slight kick and is very refreshing. Great on steamed vegetables and mixed into plain quinoa.  Makes less than 1/2 c.