Tuvar Dal Bhat (Arhar Dal & Rice with Ghee Tadka)
491
kcal
16g
protein
16g
fat
71g
carbs
Postpartum

Tuvar Dal Bhat (Arhar Dal & Rice with Ghee Tadka)

A comforting, easily digestible one-pot meal of protein-rich lentils and rice finished with a warming ghee tempering, often made for new mothers in Indian homes.

Total Time

40 min

Serves

2 people

Calories

491 kcal

Nutrition per serving

491kcal
Calories
16g
Protein
16g
Fat
71g
Carbs

Key Pregnancy Nutrients

  • Folate180 mcg
  • Iron3.2 mg
  • Magnesium85 mg
  • Phosphorus210 mg

Ingredients

  • 1/2 cup tuvar dal (arhar dal/pigeon pea lentils)
  • 1/2 cup rice (preferably sona masoori or any white rice)
  • 3 cups water
  • 1/2 tsp turmeric powder
  • Salt to taste
  • 1 small tomato, chopped (optional)
  • 2 tbsp ghee
  • 1 tsp cumin seeds
  • 1 tsp ajwain (carom seeds)
  • 2-3 garlic cloves, sliced
  • 1 dried red chilli, broken
  • Pinch of hing (asafoetida)
  • Few curry leaves

Instructions

  1. 1

    Wash tuvar dal and rice together thoroughly. Drain.

  2. 2

    In a pressure cooker, add dal, rice, water, turmeric, salt and tomato if using.

  3. 3

    Pressure cook for 3 whistles on medium heat. Let pressure release naturally.

  4. 4

    Once opened, mash lightly with the back of a ladle to get a porridge-like consistency. Add more warm water if too thick.

  5. 5

    For the tadka, heat ghee in a small pan. Add cumin seeds and ajwain; let them sizzle.

  6. 6

    Add sliced garlic, dried red chilli, hing and curry leaves. Sauté until garlic turns golden.

  7. 7

    Pour the hot tadka over the dal-rice mixture and stir well.

  8. 8

    Adjust consistency to your preference, some like it thick like khichdi, others prefer it soupy. Serve warm with a side of ghee and pickle.

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