Garlic & Ajwain Dal Tadka
A toor dal tadka tempered with garlic, ajwain and ghee, a comforting everyday dal for new mothers that brings plant protein, folate and fibre.
- High fibre
- Protein source
- Vegetarian
Why you'll love this
Golden garlic and ajwain crackle in ghee over a smooth toor dal, giving it a smoky, homely flavour that turns plain rice or roti into a satisfying meal.
Good for: Lunch · Dinner · Comfort food · New mothers · Breastfeeding
Total Time
35 min
Serves
2 people
Calories
240 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre6 g
- Iron2.4 mg
- Folate95 mcg
- Magnesium48 mg
Why it can be useful after birth
In the weeks after birth, simple dal-chawal is one of the easiest ways to get protein, fibre and a little extra energy while breastfeeding. Garlic and ajwain tadkas are a traditional part of postpartum cooking in many Indian homes; here they are used in normal cooking amounts for flavour.
Protein
Toor dal gives each bowl about 11 g of protein, which helps repair body tissues, and it pairs naturally with rice or roti for a complete everyday meal.
From: toor dal
Fibre
Toor dal is a fibre-rich base at around 6 g a serving, helping keep bowel movements regular; drink water alongside as your fibre intake rises.
From: toor dal
Folate
Toor dal adds folate, which helps the body make new cells, so a daily bowl of dal is a practical way to keep folate in your diet while breastfeeding.
From: toor dal
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Toor dal – 1/2 cup
- Garlic, crushed – 4-5 cloves
- Ajwain – 1/2 tsp
- Cumin seeds – 1/2 tsp
- Turmeric powder – 1/4 tsp
- Ghee – 1.5 tbsp
- Salt – to taste
- Coriander leaves – for garnish
Easy substitutions
Toor dal → Masoor dal
Cooks faster and gives a similarly soft dal if toor is not in your kitchen.
Ghee → Groundnut or sunflower oil
A dairy-free tadka; the garlic and ajwain still carry the flavour.
How to make it
- 1
Pressure cook toor dal with turmeric, salt, and 2 cups water for 3-4 whistles until soft; whisk smooth.
- 2
Heat ghee in a small pan; add cumin seeds, ajwain, and crushed garlic. Sauté until garlic turns golden and fragrant.
- 3
Pour the tempering over the cooked dal and mix well.
- 4
Simmer 2-3 minutes, garnish with coriander, and serve with rice or roti.
Pregnancy-friendly tips
- Add a squeeze of lemon and serve with a tomato or cucumber salad; vitamin C helps your body use the plant iron in the dal.
- Cook a larger pot of dal and temper only what you need each day, so the garlic tadka tastes fresh.
- Use iodised salt; iodine helps your body make thyroid hormones.
Safety note
Contains: Milk
Frequently asked questions
Is garlic good for breastfeeding?
Garlic is safe in normal food amounts. It is a traditional choice for new mothers in India, but there is no good evidence that it makes more milk; one small study found babies fed a little longer when milk smelled of garlic.
Is ajwain safe after delivery?
A pinch of ajwain in a tadka, as here, is a normal cooking amount. Skip strong ajwain water or extracts, since their safety has not been studied well.
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