Tofu Dal Tadka
This tofu dal tadka has creamy cubes of tofu in a deliciously spiced dal. It is loaded with 30 grams of protein and tastes great with rice or roti.
Servings: 4 servings
Calories: 430kcal
Equipment
- Pressure cooker or Instant Pot or saucepan for cooking lentils
- Skillet or pot
- Small skillet (for tadka)
Ingredients
For cooking dal
- ½ cup masoor dal (red lentils)
- ½ cup toor dal (yellow split peas or pigeon peas)
- 3 cups water
- ½ teaspoon turmeric
Other ingredients
- 1 teaspoon oil
- 1 medium onion (finely chopped)
- 3 medium tomatoes (finely chopped)
- 1 teaspoon ginger garlic paste
- 2 tablespoons cilantro (chopped)
- 1 tablespoon ground coriander
- 1 teaspoon ground cumin
- ½ teaspoon cayenne (or paprika for less heat)
- 1 teaspoon garam masala
- Salt to taste
For tadka
- 2 tablespoons oil (you can use less)
- 1 teaspoon mustard seeds
- ¼ teaspoon asafetida (hing)
- 6 cloves garlic (thinly sliced)
- ½ teaspoon cayenne (or paprika)
- ½ teaspoon garam masala
- 16 oz high protein tofu (or extra firm tofu with water pressed out. Cut the tofu in ½-inch cubes)
Instructions
Cook dal
- Place both lentils in a pressure cooker, Instant Pot liner or saucepan. Add the water and turmeric. Pressure cook or cook for three whistles, or 10 minutes in the Instant Pot, or about 20-30 minutes on stove top until the lentils are very soft and break down easily.
- Whisk the cooked lentils until creamy and set aside.
Make dal
- Heat a teaspoon of oil in a pan or skillet over medium high heat. Add the onions with a pinch of salt. Saute the onions until they begin to brown.
- Add the tomatoes, ginger garlic paste and cilantro to the pan and saute for a few minutes until the tomatoes are very pulpy and soft.
- Add the powdered spices - ground coriander, ground cumin, cayenne or paprika and a teaspoon of garam masala - to the tomato onion sauce in the pot. Mix in for about 30 seconds.
- Pour the cooked lentils into the pot and mix. The dal should be thick but still quite runny.
- Cover the dal and bring it to a boil over medium low heat. Turn heat to low, cover the pan, and let the dal cook 10 more minutes. Add salt to taste.
Make tadka
- Heat the oil for tadka in a skillet over medium high heat. Add the mustard seeds and asafetida. When the mustard crackles and sputters, add the cayenne or paprika, garlic and ½ teaspoon garam masala. Mix.
- Add the tofu cubes to the skillet and mix. Let the tofu cubes saute in the oil until they form a light crust.
- Pour the tadka along with all oil and tofu cubes into the dal. Mix and simmer the dal for five more minutes. Serve the dal hot.
Notes
- If the dal is too thick for your liking, feel free to add more water. Always check if you need more salt after adding water.
- The dal will thicken upon standing. When you reheat, add more water if needed.
Nutrition
Serving: 1 serving | Calories: 430kcal | Carbohydrates: 39g | Protein: 30g | Fat: 18g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Potassium: 555mg | Fiber: 13g | Sugar: 5g | Vitamin A: 1007IU | Vitamin C: 18mg | Calcium: 75mg | Iron: 22mg