Chana Dal Tadka Bowl

Split Bengal gram dal boiled until creamy then hit with a sizzling tadka of ghee, cumin, dried red chili, and garlic — the most-eaten dal across Indian households for good reason. At 16g protein and 40g complex carbs for only 280 calories, it pairs with roti or rice for a carb-forward maintenance lunch that costs almost nothing.

Ingredients

• 1 cup chana dal (split Bengal gram), soaked 1 hour
• 1 tomato, chopped
• 1/2 tsp turmeric
• 1 tsp ghee
• 1 tsp cumin seeds
• 2 garlic cloves, thinly sliced
• 2 dried red chilies
• Salt and fresh coriander

Instructions

1. Pressure cook soaked chana dal with tomato, turmeric, and salt until soft (3-4 whistles).
2. Mash lightly to reach a creamy but slightly textured consistency.
3. Add water to adjust thickness; keep on low simmer.
4. For tadka: heat ghee until smoking; add cumin seeds and let them darken.
5. Add garlic slices and dried chilies; fry 30 seconds until fragrant.
6. Pour the tadka immediately over the dal; cover and let steam 2 minutes.
7. Stir, garnish with coriander, and serve.