Spiced Tadka Dal with Fresh Coriander
A fragrant, protein-packed Indian lentil stew simmered with whole spices and finished with a hot tempering of cumin and mustard seeds for authentic restaurant-quality flavor. This indian-inspired vegetarian (high-protein, vegetarian) ready in about 60 minutes pairs (200g), rinsed brown lentils, medium, finely chopped onion, minced ginger for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 cup (200g), rinsed brown lentils
- 1 medium, finely chopped onion
- 1 tbsp, minced ginger
- 2 cloves, minced garlic
- 1 medium, finely chopped tomato
- 1/2 tsp turmeric powder
- 1 tsp coriander powder
- 1 tsp cumin seeds
- 1/2 tsp mustard seeds
- 2 tbsp ghee
- 3 tbsp, chopped fresh coriander
- 3 cups (720ml) water
Instructions
- Step 1: In a medium pot, combine 1 cup rinsed brown lentils, 1 medium finely chopped onion, 1 tbsp minced ginger, 2 minced garlic cloves, 1 medium chopped tomato, 1/2 tsp turmeric, 1 tsp coriander powder, and 3 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 35 minutes until lentils are tender and soup is thickened.
- Step 2: Heat 2 tbsp ghee in a small skillet over medium heat. Add 1 tsp cumin seeds and 1/2 tsp mustard seeds; cook for 1 minute until seeds pop and sizzle, stirring constantly.
- Step 3: Pour the tempered spices and their oil over the simmering dal. Add 3 tbsp chopped fresh coriander and stir to combine. Simmer uncovered for 5 minutes to meld flavors.
- Step 4: Taste and adjust salt if needed. Serve hot with steamed rice, garnished with extra fresh coriander.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Spiced Tadka Dal with Fresh Coriander take to make?
Total time is about 60 minutes (15 min prep + 45 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Spiced Tadka Dal with Fresh Coriander?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (200g), rinsed brown lentils from drying out.
Can I substitute ingredients in Spiced Tadka Dal with Fresh Coriander?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Spiced Tadka Dal with Fresh Coriander for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Spiced Tadka Dal with Fresh Coriander high-protein?
Yes — this recipe is tagged high-protein, vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
Solid recipe. Not groundbreaking but definitely making it again.
- ★★★★☆
Very good for a 45-minute recipe. Would bump up the spice level though.
- ★★★☆☆
Average. The concept is good but execution needs work on seasoning.
