When asparagus is in season, it's time to take advantage. They're tender, reasonably priced, and almost taste like fresh-cooked green beans. Served with rice and papad (Indian fried tortilla), this protein-packed asparagus dal is a comforting dish for any time of the day.

Asparagus Tomato Dal [Vegan, Gluten-Free]

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Calories

55

Serves

4

Cooking Time

50

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Ingredients

  • 1/2 cup toor dal
  • 1 cup asparagus chopped into 1-inch pieces
  • 2 medium tomatoes, chopped
  • 1 small onion, chopped
  • 2 green chilis, slit
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon chili powder, red (adjust as per taste)
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1 red chili, dry (optional)
  • 1/4 teaspoon asafoetida (see notes)
  • 8-10 curry leaves
  • Salt, to taste
  • 2 teaspoons lemon juice
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Preparation

  1. Cook toor dal (Indian split pigeon peas) until mushy either in the pressure cooker (for about 4-5 whistles) or in a saucepan with water.
  2. Heat 2 teaspoons oil in a pan, add mustard seeds, and cumin seeds. Once the seeds start to splutter, add dry red chili, asafoetida, and curry leaves.
  3. Next, add the asparagus and turmeric. Cover and cook until asparagus is tender, about 3-5 minutes, depending on the thickness of the asparagus used.
  4. Add the tomatoes, cover, and cook for another 3-4 minutes or until tomatoes are mushy.
  5. Add red chili powder and salt. Now stir in the cooked dal and mix well. Simmer for 3-4 minutes. Turn off the heat and add lemon juice. Serve hot with rice or roti.

Notes

You can purchase asafoetida on Amazon or at a spice market.

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Nutritional Information

Total Calories: 220 | Total Carbs: 58 g | Total Fat: 5 g | Total Protein: 19 g | Total Sodium: 343 g | Total Sugar: 13 g Per Serving: Calories: 55 | Carbs: 15 g | Fat: 1 g | Protein: 5 g | Sodium: 86 mg | Sugar: 3 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.