Tomato Pappu aka tomato dal, is one of favorite dals! As with most South Indian lentil-based dals, toor dal (split pigeon peas) is the lentil used in this recipe. This simple, flavorful dal is best enjoyed with steamed rice and organic ghee, or with hot parathas.

 

Cooking Dal

 

Generally, dal is pressure-cooked first, and any tempering is done later, in a pan. This is the process I like to follow, as it brings in the most authentic flavor. The main reason is that cooking temperature of lentils and vegetables is different. Pressure cooking vegetables with dal would make the veggies mushy and could also impact some nutrition. Especially more so in case of leafy vegetables.

 

Andhra Tomato Pappu

 

Andhra is a region in South India, originally a state, Andhra Pradesh. Around a decade ago the state split into two, one goes by the name of Telangana and the other retained the name of Andhra Pradesh. This dal takes inspiration from the Andhra region, where my family hails from. It is also a traditional family recipe which I picked up from my mom and not made a single change to it. The flavors are so perfect, the dish so nutritious, it doesn’t need any change! I even cook the lentils and tomatoes together like my mom does, so the flavor of tomato completely seeps into the recipe.

Check out our delicious lentil based recipes here:

 

Why is this Healthy?

Toor dal is an excellent source of nutrients and plant protein, and also contains dietary fiber. Toor dal contains folic acid, an important vitamin for all women, especially those planning to become pregnant. Tomatoes are a major dietary source of antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. This recipe gives you the best of both ingredients and cooked in a way that all key nutrients are retained.

 

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Andhra Tomato Pappu - Delicious Tomato Lentil Dal

This delicious, low calorie tomato and lentil dal is a great source of vegetarian protein! It is usually served with steamed rice and vegetables, as part of a wholesome Andhra meal.
Course Main Course
Cuisine Indian
Keyword Dal, Indian, Lentils, South Indian, Spices, Tomato, Vegetarian
Special Diet Gluten Free, Grain Free, No Added Sugar, Nut Free, Vegan, Vegetarian
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 Servings
Calories 129kcal

Ingredients

  • 1/4 Pound Tomato - Large pieces
  • 1/3 Cup Toor Dal - (Split pigeon peas)
  • 6 Leaves Curry Leaves
  • 1 Chili Green Chili Pepper - Slit in half
  • 1/2 Chili Dry Red Chili
  • 1/2 Teaspoon Mustard Seeds
  • 1 Teaspoon Urad Dal
  • 1 Teaspoon Cumin Seeds
  • 1 Clove Garlic - Fine Cut
  • 1 Teaspoon Methi Powder - (Ground fenugreek seeds)
  • 1/4 Teaspoon Turmeric Powder
  • 1/4 Teaspoon Sea Salt - Or to taste
  • 1 Teaspoon Coconut Oil - Extra virgin
  • 1/2 Teaspoon Cilantro - Fresh chopped

Instructions

  • Cook toor dal and tomato together (15 minutes/high pressure) and mash it with a spoon or the back of a ladle into a paste.
  • Get all ingredients together- pressure cooked tomato and toor dal, seasoning ingredients (garlic, curry leaves, urad dhal, curry leaves, green and red chili peppers, mustard and cumin seeds, turmeric powder) methi powder, fine cut cilantro and salt.
  • Heat oil in a pan (or in Instant Pot, setting on 'Saute' mode) . Add garlic and saute until golden brown. Add rest of the seasoning seasoning ingredients and fenugreek powder. Stir for a minute on medium flame.
  • Add the pressure cooked toor dal and tomato, salt, and continue cooking for about 5 minutes or until contents come to a simmer.
  • Add cilantro and stir well (or garnish with cilantro after transferring to a serving dish and mix well before serving)
  • Serve hot with steamed brown rice, organic ghee, vegetable and pickles for a wholesome Andhra meal.

Video

Notes

Goes well with hot Steamed Brown Rice and Organic Ghee.
*Use organic ingredients wherever possible

Nutrition

Nutrition Facts
Andhra Tomato Pappu - Delicious Tomato Lentil Dal
Amount per Serving
Calories
129
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
2
g
13
%
Sodium
 
317
mg
14
%
Potassium
 
152
mg
4
%
Carbohydrates
 
20
g
7
%
Fiber
 
5
g
21
%
Sugar
 
2
g
2
%
Protein
 
7
g
14
%
Vitamin A
 
699
IU
14
%
Vitamin C
 
128
mg
155
%
Calcium
 
53
mg
5
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

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