High Protein Tomato Pappu

Elevate your everyday dal with this High Protein Tomato Pappu, a flavorful South Indian lentil dish that combines the richness of toor dal (pigeon peas) with the tanginess of ripe tomatoes and a medley of aromatic spices. Packed with plant-based protein and simmered to creamy perfection, this comforting dish is enhanced by a vibrant tempering of mustard seeds, cumin, garlic, and curry leaves. Ready in just 45 minutes, it's an easy, wholesome meal that pairs beautifully with steamed rice or warm rotis. Perfect for busy weeknights or as a part of a traditional Indian feast, this recipe is a nutritious delight that doesn’t compromise on taste.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Toor dal (pigeon peas)
• 3 cups Water
• 0.25 teaspoons Turmeric powder
• 2 medium Tomatoes (chopped)
• 2 units Green chilies (slit)
• 1 teaspoon Salt
• 1 tablespoon Oil (vegetable or coconut)
• 0.5 teaspoons Mustard seeds
• 0.5 teaspoons Cumin seeds
• 2 units Dried red chilies
• 3 units Garlic cloves (minced)
• 10 units Curry leaves
• 0.25 teaspoons Asafoetida (hing)
• 2 tablespoons Coriander leaves (chopped)

Directions

Step 1

Rinse the toor dal thoroughly under cold running water until the water runs clear.

Step 2

In a pressure cooker or a large saucepan, combine the rinsed toor dal, 3 cups of water, turmeric powder, and chopped tomatoes.

Step 3

Add the slit green chilies and cook until the dal becomes soft and mushy. If using a pressure cooker, cook for 2–3 whistles. If using a saucepan, simmer for 25–30 minutes, stirring occasionally.

Step 4

Once the dal is cooked, mash it lightly to create a smooth consistency. Add salt and mix well. Set aside.

Step 5

In a small pan, heat oil over medium heat to prepare the tempering.

Step 6

Add mustard seeds to the hot oil and let them splutter.

Step 7

Add cumin seeds, dried red chilies, and minced garlic. Sauté for 30–60 seconds until aromatic.

Step 8

Add curry leaves and a pinch of asafoetida. Stir briefly.

Step 9

Pour the tempering mixture over the cooked dal and mix to combine.

Step 10

Simmer the dal for another 5 minutes to allow the flavors to meld together.

Step 11

Garnish with freshly chopped coriander leaves and serve hot with steamed rice or rotis.

Nutrition Facts

Serving size	1236.5 grams (1236.5g)

Amount per serving	% Daily Value*
Calories	906

Total Fat 18.40g	24%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2438mg	106%
Total Carbohydrate 146.50g	53%
Dietary Fiber 36.00g	129%
Total Sugars 8.40g
Protein 48.80g	98%

Vitamin D 0IU	0%
Calcium 238mg	18%
Iron 11mg	61%
Potassium 3773mg	80%

*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: 17.5%

Protein: 20.6%

Carbs: 61.9%