Dal Tadka

Tadka - tempering, is a cooking technique of flavouring the oil with spices to enhance their flavour. We’ll bring this recipe together in 2 phases. First, cook the dal, then bring it together with a chicken and spinach tadka.

INGREDIENTS

Dal:

• 200g dry yellow split peas

• 1/2 tsp tumeric

• Juice from one lime

Tadkda:

• 300g chicken breast, cut into small chunks

• 1 brown onion, half finely chopped, half grated.

• 6 cloves of minced garlic

• Thumb sized piece of ginger, peeled and cut into match sticks

• 1 chilli, finely chopped

• 2 handfuls of spinach

• 3-4 sprigs of curry leaves, leaves removed from stem

• 1 tsp cumin seeds

• 1/2 tsp garam masala

• 3 Tbsp olive oil
  

METHOD

1. Marinade the chicken with the grated half of the onion, garam masala, and salt and pepper. Mix well and place to one side until ready to make the tadka.

2. To make the dal, place lentils into a pot and wash 3-5 times. Add four cups of water to the pot, along with the turmeric and place over high heat. Bring to the boil, then reduce heat to a simmer.

3. Cook for 25-35mins or until the dal becomes soft enough to crumble in your fingers. Whisk the dal until you get a thick soup like consistency. Season with the lime juice and salt to taste. Remove from the heat until ready to serve.

4. To make the tadka, place a large pan with the oil over high heat. Add the cumin seeds and fry for 1min (cumin seeds should make a popping sound but shouldn’t burn). Add the onion and cook for a further 2-3 minutes until the onion starts to soften.

5. Turn the heat down and add the garlic, ginger, and chilli, cooking for a further minute. Add the curry leaves and cook for a further 30sec.

6. Turn the heat back to high and add the chicken. Cook for 3-4 minutes, mixing often.

7. Once chicken is most of the way cooked through pour in 100mls of water mixing to create a gravy like consistency. Add the spinach, toss to combine and cook for a further 1-2 minutes, or until chicken is cooked through.

8. Season with salt and pepper as needed.

9. By now the dal should have thickened to porridge consistency, if it has dried up a little too much, add a dash more water to the pot and stir over medium.

10. Divide the dal between three bowls (or containers if you are saving some for later) and top each one with a serving of the tadka mixture.

For those in Hamilton I got the curry leaves from the fruit and veggie shop on Heaphy Terrace, most asian/indian grocers will also have them in the fresh herb section.

Serves 3

Nutritional Information: per serve

Calories: 490kcal

Protein: 39g

Fat: 16g

Carbohydrate: 38g

If you liked this recipe, be sure to check out our recipe book (Protein Know How) HERE