Heart-Healthy Tomato Pappu

Savor the comforting flavors of Heart-Healthy Tomato Pappu, a wholesome South Indian-inspired lentil dish that's as nourishing as it is flavorful. Made with protein-packed toor dal (split pigeon peas) and juicy tomatoes, this recipe gets its vibrant taste from aromatic spices like turmeric, cumin, and coriander. A light olive oil tempering with garlic, mustard seeds, and curry leaves elevates this creamy dal into a burst of savory goodness. Perfectly balanced with a low-sodium option, this dish offers a rich source of nutrients while being gentle on the heart. Quick to prepare in under 40 minutes, it pairs beautifully with steamed brown rice or whole-grain roti for a satisfying, heart-healthy meal packed with plant-based protein.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 2 medium Tomatoes
• 3 cups Water
• 0.25 teaspoons Turmeric powder
• 2 small Garlic cloves
• 1 small Green chili
• 0.5 teaspoons Mustard seeds
• 0.5 teaspoons Cumin seeds
• 1 whole Dry red chili
• 6 leaves Curry leaves
• 0.25 teaspoons Asafoetida (hing)
• 0.5 teaspoons Salt (optional or low-sodium)
• 0.5 teaspoons Ground coriander
• 0.25 teaspoons Ground red chili powder
• 2 tablespoons Fresh cilantro, finely chopped
• 1 teaspoons Olive oil

Directions

Step 1

Rinse the toor dal thoroughly under running water until the water runs clear. Soak it in water for 10 minutes while preparing the other ingredients.

Step 2

Dice the tomatoes into small pieces and set aside. Peel and crush the garlic cloves. Slice the green chili lengthwise.

Step 3

In a pressure cooker or a pot, add the soaked toor dal, 2 cups of water, turmeric powder, diced tomatoes, and the sliced green chili. Mix well.

Step 4

Cook the mixture for 3-4 whistles if using a pressure cooker (or until the dal is fully cooked and soft, approximately 20-25 minutes if using a pot). Allow the pressure to release naturally for pressure cookers.

Step 5

Once the dal is cooked, use a whisk or spoon to gently mash it until creamy and smooth. Add additional water if needed to achieve your desired consistency.

Step 6

Heat a small pan over medium heat and add 1 teaspoon of olive oil. Add mustard seeds and cumin seeds, allowing them to splutter.

Step 7

Add the dry red chili, curry leaves, crushed garlic, and asafoetida to the pan. Sauté for 30 seconds or until fragrant.

Step 8

Pour the tempered spices into the cooked dal and mix well. Add ground coriander, ground red chili powder, and salt (if using), then stir to combine.

Step 9

Simmer the mixture on low heat for 5 minutes to allow the flavors to meld. Adjust the consistency with water if necessary.

Step 10

Garnish the Tomato Pappu with freshly chopped cilantro before serving. Serve hot with steamed brown rice or whole-grain roti for a wholesome, heart-healthy meal.

Nutrition Facts

Serving size	1214 grams (1214.0g)

Amount per serving	% Daily Value*
Calories	914

Total Fat 19.80g	25%
Saturated Fat 3.10g	16%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 1176mg	51%
Total Carbohydrate 145.10g	53%
Dietary Fiber 36.70g	131%
Total Sugars 12.20g
Protein 48.40g	97%

Vitamin D 0IU	0%
Calcium 244mg	19%
Iron 11mg	62%
Potassium 3617mg	77%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.7%

Protein: 20.3%

Carbs: 61.0%