Tarka Dal(low fat)

 This is purely punjabi dish , where green lentils are cooked in butter and thickened using ginger garlic paste and some common powdered spices. Though taste of this recipe here has been developed maintaining the calorie level and making it easily digestible. 

Tarka dal comes with all the goodness as they are known for reducing blood cholesterol providing a healthy heart, full of insoluble dietary fibre improves digestive system. Beside they are rich source of protien( third highest source of protien), supplies energy to body. Also this lentil is low in calorie content- 1 cup cooked lentil contains 230 calories, so easily can be added in a weight reducing diet. Last but not least lentils are good surce of magnesium too.

Ingredients (4 bowl servings):

1. Green lentils (known as mug korai in bengal), 200 gm
2. Spilt yellow peas, 100 gm (optional, added to a develop a better taste)
3. Onion, 2 medium
4. Garlic cloves, 4-5
5. Ginger, 1"
6. Green chillies,4
7. Cottage cheese (qty mentioned below)
8. Garam masala powder, 2 tsp
9. Coriander Powder, 1/2 tbsp
10. Turmeric powder, 1 tsp
11. Kashmiri red chilli powder, 1 tsp( Optional)
12. Whole dry red chilli, 1
13. Bay leaf, 1
14. Cumin seeds, 1 tsp
15. Curd, 2 tbsp
16. Salt to taste
17. Sugar, 1 tsp
18. Mustard oil
19. Low fat butter, 1 tsp (optional)
20. Coriander leaves, 1 handfull

Methods:

Soak dal overnight.

Cook dal in pressure cooker with 3 whistles and after it is cooked mash little using a spatula or hand blender.

In  a pan heat oil and temper with whole dry red chilli, bay leaf and cumin seeds. After a minute add half a sliced onion and saute for a minute. Add  a pinch of salt.                               

    

Blend together remaining onion, garlic cloves, garam masala powder, coriander powder, turmeric powder and    add into oil. Saute for a minute . Add salt, sugar, green  chillies and curd, cook for a minute. Mash 1 handfull of  cottage cheese and add. Add 1 small cup of  water and cook  until oil seperates from spices.

Now cook dal in spices for 2- 3 minutes. Add a small cup of water and cook until thickens to a nicy creamy dal. Spread butter. Garnish with chopped coriander leaves.

Enjoy with roti or bread.