Punjabi-style Dal Tadka
Punjabi-style Dal Tadka is a hearty, aromatic lentil curry from the Punjab region of India, typically made with yellow lentils like toor or moong dal. It's characterized by its 'tadka' or tempering, where spices like cumin, garlic, and chili are bloomed in hot ghee or oil and poured over the cooked lentils, creating a burst of flavor. It's a staple comfort food often served with rice or flatbreads.
🍽️ Nutrition at a glance
This dish is a well-balanced source of plant-based protein and complex carbohydrates, with moderate fat depending on the amount of ghee or oil used in the tadka. It provides a good amount of dietary fiber, iron, and folate, with a rough calorie range of 250-350 kcal per typical serving.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 15 g |
| Carbs | 40 g |
| Fat | 9 g |
| Fiber | 10 g |
| Sugar | 4 g |
| Sodium | 600 mg |
| Iron | 4.5 mg |
| Folate (B9) | 180 mcg |
| Potassium | 500 mg |
| Phosphorus | 220 mg |
| Magnesium | 60 mg |
| Zinc | 2.5 mg |
| Vitamin B6 | 0.3 mg |
| Thiamin (B1) | 0.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The 'tadka' technique is a signature of Indian cooking, believed to enhance both the flavor and digestibility of the lentils by activating fat-soluble compounds in the spices. Culturally, it's a ubiquitous everyday meal in North Indian households, often customized with seasonal vegetables or different lentil blends.
