Tomato Fenugreek Dal is one of those delicious seasonal preparations, based on what produce is available in abundance. January usually brings in a lot of fresh and flavorful Fenugreek so my mom typically cooks it in a variety of dishes. Yesterday she bought a kilo of tomatoes and a bunch of fresh fenugreek leaves so she ended up making this dal and tomato chutney.

My mom buying vegetables from the vendor

One of my fondest memories growing up in India is that of hawkers selling fresh vegetables, yelling out their specials. You can hear them from quite a distance! Each one has their own pitch and cadence; sometimes intelligible to people that have never heard these cries before. The vendor in this photograph shows up around the same time everyday, come rain or shine. He picks up his produce from a wholesaler in the morning and has to sell off everything on his cart by the end of the day. He covers the wares with a moist jute bag and keeps sprinkling water on the cover, to keep the veggies and greens fresh. I asked him to move the cover so I could get a good picture of all the wonderful vegetables. He asked me if I was going to post this picture on Whatsapp, but I told him it would go on FaceBook and make him famous. He laughed and said that’s not likely to happen 🙂 . India is such a contrast with all the technology on the one hand and very traditional practices on the other. That’s what I love about my visits back home.

My mom gets ready with a few rupees to buy what she needs for just the day and of course she has to bargain! All her purchases today came in under a 100 Rupees (USD 1.50 approximately)! Hawking vegetables started a long time back when there were no refrigerators and everyone had to cook fresh and eat every meal almost as soon as the meal was prepared. But I’m glad this practice still continues with my mom, even though she has a refrigerator.

Try out this simple dal at home – it’s delicious and healthy. Have it with steamed rice and ghee or by itself as a soup. It’s quite filling.

We include a lot of Dal recipes on Healthy Indian. Check out a few of our favorites: Dal MakhniTomato DalMixed Greens DalRaw Mango Dal, Tempered Yellow Lentil Soup.

Why is this Healthy?

Fenugreek leaves help improve digestion and keep cholesterol levels in check and tomatoes are an excellent source of vitamin C, biotin, molybdenum and vitamin K. Lentils are a very good source of protein.

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Tomato Fenugreek Dal

This is a simple soup made from seasonal ingredients like fenugreek and tomatoes. It can be had by itself or by adding to steamed rice with organic ghee. It is wholesome and delicious.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 People
Calories 200kcal

Ingredients

  • 1 Cup Tomato Cut to small pieces
  • 1 Cup Fenugreek leaves Fine cut
  • 1/4 Cup Cilantro Fine Cut
  • 1/2 Cup Toor Dal
  • 1 Chili Green Chili Pepper
  • 1 Chili Dry Red Chili
  • 1 Teaspoon Mustard Seeds
  • 1 Teaspoon Cumin Seeds
  • 1/4 Teaspoon Turmeric Powder
  • 1/2 Teaspoon Sea Salt or to taste
  • 1 Teaspoon Coconut Oil

Instructions

  • Set aside seasoning ingredients (mustard and cumin seeds, red and green chili peppers), cilantro and turmeric. Prepare tomato and fenugreek leaves and set them in separate bowls along with lentils. Pressure cook lentils and tomatoes to soften.
  • Add coconut oil to a pan and set heat on medium. Let this heat up for a couple of minutes before adding seasoning ingredients (green and red chili peppers, along with mustard and cumin seeds}. The mustard seeds will start crackling. Add the pressure cooked contents, turmeric and salt to the pan and mix well.
  • Add fenugreek leaves and stir well for a couple of minutes.
  • Garnish with cilantro; mix well before serving.

Notes

It can be had by itself as a soup or by adding to steamed rice with organic ghee.

Nutrition

Calories: 200kcal | Carbohydrates: 34g | Protein: 13g | Fat: 5g | Sodium: 150mg | Potassium: 341mg | Fiber: 3g | Vitamin A: 150IU | Vitamin C: 24.8mg | Calcium: 30mg | Iron: 2.2mg

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