Soy-Free Tomato Pappu

Indulge in the comforting flavors of Soy-Free Tomato Pappu, a delicious South Indian-inspired lentil dish that's naturally gluten-free and perfect for plant-based dining. Made with tender red lentils and a bold tempering of mustard seeds, cumin, curry leaves, and fragrant garlic, this wholesome recipe gets its tangy depth from tamarind pulp and the sweetness of ripe tomatoes. Ready in just 45 minutes, this protein-packed dish is simmered to creamy perfection and finished with a vibrant garnish of fresh coriander. Pair it with steamed rice or soft flatbreads for a warm, soul-satisfying meal that’s free of common allergens yet full of authentic flavor. Perfect for busy weeknights or leisurely home-cooked dinners, this easy Tomato Pappu is your gateway to hearty, homemade Indian cuisine.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 3 medium Ripe tomatoes, diced
• 0.5 teaspoon Turmeric powder
• 1 tablespoon Tamarind pulp
• 1 teaspoon Salt
• 2 tablespoons Oil (coconut or neutral vegetable oil)
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 2 whole Dried red chilies
• 1 whole Green chili, slit
• 3 cloves Garlic, minced
• 10 leaves Curry leaves
• 0.5 teaspoon Red chili powder
• 2 tablespoons Coriander leaves, chopped
• 3 cups Water

Directions

Step 1

Rinse the red lentils under running water until the water runs clear. Soak them in 2 cups of water for 10 minutes while preparing other ingredients.

Step 2

In a medium pot, combine the soaked lentils, diced tomatoes, turmeric powder, and 2 cups of water. Cook over medium heat for 15-20 minutes, stirring occasionally, until the lentils are soft and the mixture is slightly thickened.

Step 3

Add the tamarind pulp and salt to the cooked lentils. Stir well and simmer for another 5 minutes. Set aside.

Step 4

In a small pan, heat the oil over medium heat. Once hot, add mustard seeds and let them splutter.

Step 5

Add cumin seeds, dried red chilies, slit green chili, minced garlic, and curry leaves. Sauté for 1-2 minutes until the garlic turns golden and fragrant.

Step 6

Add the red chili powder to the tempering and immediately pour the entire mixture into the cooked lentils. Stir well to combine.

Step 7

Simmer the pappu for 2-3 more minutes on low heat, allowing the flavors to meld together.

Step 8

Garnish with freshly chopped coriander leaves and serve warm with steamed rice or flatbreads.

Nutrition Facts

Serving size	(1457.9g)

Amount per serving	% Daily Value*
Calories	650.7

Total Fat 31.4g	0%
Saturated Fat 24.0g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2424.8mg	0%
Total Carbohydrate 78.7g	0%
Dietary Fiber 25.6g	0%
Total Sugars 23.8g
Protein 25.7g	0%

Vitamin D 0IU	0%
Calcium 221.7mg	0%
Iron 12.4mg	0%
Potassium 2201.1mg	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: 40.4%

Protein: 14.7%

Carbs: 45.0%