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Methi dal
Lentils with fenugreek leaves
Methi dal (मेथी दाल): toor and moong dal simmered with fresh fenugreek leaves and a cumin-garlic tadka
In Punjab, Rajasthan and Delhi homes, methi dal arrives in late autumn and winter, when bunches of fresh fenugreek are cheap and fragrant at every vegetable cart. The leaves are stirred into a pot of soft toor and moong dal, where their gentle bitterness balances the earthy lentils, and a cumin and garlic tadka goes over the top. It is a light everyday dinner with phulka or rice. A portion gives about 21 g of protein from the two dals, for about 350 kcal. The most common mistake is cooking the leaves for too long or chopping in the thick stems, which makes the dal bitter and stringy: use only leaves and tender tips and add them for the last few minutes. Chef's tip: toss the chopped leaves with a pinch of salt, leave them for 10 minutes and squeeze out the green juice; it takes the harsh edge off the bitterness without losing the flavour.
- Total time
- 45 min
- Difficulty
- easy
- Serves
- 4
Ingredients
For the dal
- 7 oz toor dal (split pigeon peas)rinsed
- 5 ½ oz split yellow moong dalrinsed
- 3 ½ oz fresh fenugreek (methi) leavespicked from 1 large bunch, chopped
- 1 ½ tsp salta pinch for the leaves, the rest for the dal
- ½ tsp ground turmeric
- 1 tomatochopped
- ½ oz fresh gingergrated
- 4 ½ cups water
For the tadka
- 1 ½ tbsp sunflower oil
- 1 tsp cumin seeds
- 5 cloves garlicfinely chopped
- 1 green chillichopped
- ¼ tsp asafoetidagluten-free if needed
- ½ tsp Kashmiri chilli powder
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Method
0/5 doneStep 1: Toss 3 ½ oz fresh fenugreek (methi) leaves with a pinch of ⅛ tsp salt and leave it for 10 minutes, then squeeze it firmly in your hands and discard the green juice.
10 minStep 2: Put 7 oz toor dal (split pigeon peas), 5 ½ oz split yellow moong dal, 4 ½ cups water, ½ tsp ground turmeric, 1 tomato and ½ oz fresh ginger in a deep pot. Bring to the boil, skim off the foam, then simmer with the lid ajar for 25 minutes, stirring now and then, until the toor dal is soft enough to crush between your fingers.
25 minStep 3: Whisk the dal briefly so it turns creamy but keeps some texture. Stir in the squeezed methi and the rest of 1 ⅓ tsp salt and simmer for 4–5 minutes, just until the leaves are tender and still bright.
5 minStep 4: In a small pan, heat 1 ½ tbsp sunflower oil over a medium heat. Add 1 tsp cumin seeds; when they sizzle and darken a shade, add 5 cloves garlic and 1 green chilli and fry until the garlic is pale gold.
2 minStep 5: Take the pan off the heat, stir in ¼ tsp asafoetida and ½ tsp Kashmiri chilli powder for 5 seconds so the chilli turns the oil red without burning, then pour it over the dal. Serve hot with phulka or rice.
Nutrition per serving
- Calories
- 350 kcal
- Protein
- 21 g
- Carbs
- 53 g
- Fat
- 6 g
- Fibre
- 11 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does methi dal take?
- About 45 minutes in total: 15 minutes to prepare and 30 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of toor dal (split pigeon peas)?
- Red lentils (masoor dal) (cook 10 minutes less).
- What can I use instead of ground turmeric?
- Leave it out (it mostly adds colour).
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