Low Fat Tomato Pappu

Elevate your everyday dal dishes with this deliciously tangy and comforting Low Fat Tomato Pappu, a wholesome South Indian lentil recipe that’s as nourishing as it is flavorful. Made with protein-rich toor dal, juicy tomatoes, and a medley of aromatic spices like curry leaves, mustard seeds, and cumin, this low-fat version skips the excess oil without compromising on taste. A touch of tamarind paste brings a delightful hint of tanginess, while minced garlic and a pinch of asafoetida enhance the depth of flavor. Perfectly cooked and simmered to perfection, this gluten-free and heart-healthy dal pairs beautifully with steamed rice or millets, making it an easy, satisfying meal for any day of the week. Packed with plant-based protein and big on taste, this Tomato Pappu is a must-try for those seeking a healthy twist on a classic Indian comfort food!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 3 medium Tomatoes (chopped)
• 0.5 teaspoon Turmeric powder
• 2 small Green chilies (slit lengthwise)
• 3 cloves Garlic cloves (minced)
• 8 leaves Curry leaves
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 1 pinch Asafoetida (hing)
• 2 small Dry red chilies
• 1 teaspoon Tamarind paste
• 2 tablespoons Fresh coriander leaves (chopped)
• 0.5 teaspoon Salt
• 0.5 teaspoon Vegetable oil (optional, for tempering only)
• 3 cups Water

Directions

Step 1

Rinse 1 cup of toor dal under cold water until the water runs clear.

Step 2

In a pressure cooker or stove-top pot, combine the rinsed dal, 2 cups of water, turmeric powder, and green chilies. Cook for 3-4 whistles over medium heat in a pressure cooker, or until the dal is fully softened if using a pot (this will take about 20-25 minutes).

Step 3

While the dal cooks, heat 0.5 teaspoons of vegetable oil (or use a dry pan if avoiding oil entirely) in a small pan over medium heat. Add the mustard seeds and let them splutter.

Step 4

Add the cumin seeds, asafoetida, dry red chilies, garlic, and curry leaves to the pan. Sauté for 30 seconds until aromatic, taking care not to burn the spices.

Step 5

Once the dal has cooked and softened, mash it lightly with a spoon or whisk. Add chopped tomatoes, tamarind paste, salt, and 1 cup of water to the cooked dal. Mix well.

Step 6

Simmer the dal-tomato mixture for 5-10 minutes until the flavors meld together, and the tomatoes are softened.

Step 7

Add the tempered spices and garlic mixture to the simmering dal. Stir well to combine, and let it cook for 2 more minutes.

Step 8

Garnish the finished Tomato Pappu with fresh coriander leaves and serve hot with steamed rice or millet for a low-fat, healthy meal.

Nutrition Facts

Serving size	(1341.2g)

Amount per serving	% Daily Value*
Calories	832.4

Total Fat 7.3g	0%
Saturated Fat 1.1g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 1263.2mg	0%
Total Carbohydrate 152.4g	0%
Dietary Fiber 37.1g	0%
Total Sugars 18.6g
Protein 49.5g	0%

Vitamin D 0IU	0%
Calcium 260.2mg	0%
Iron 11.9mg	0%
Potassium 3948.5mg	0%

*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: 7.5%

Protein: 22.7%

Carbs: 69.8%