Vegan Tomato Pappu

Delight your taste buds with this comforting and flavorful Vegan Tomato Pappu, a South Indian-inspired lentil stew that's wholesome, plant-based, and packed with bold spices. Made with protein-rich toor dal, juicy tomatoes, and an aromatic tempering of coconut oil, mustard seeds, garlic, and curry leaves, this dish is perfect for a nourishing lunch or dinner. The addition of fresh cilantro and a splash of zesty lemon juice elevates the flavors, while a gentle hint of asafoetida adds authentic depth. Ready in just 40 minutes, this one-pot recipe pairs beautifully with steamed rice or quinoa for a satisfying and gluten-free meal. Perfect for vegan food lovers searching for hearty Indian dal recipes!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 3 cups Water
• 0.5 teaspoon Turmeric powder
• 3 medium-sized Tomatoes
• 2 whole Green chilies
• 1 teaspoon Salt
• 2 tablespoons Coconut oil
• 0.5 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 3 minced Garlic cloves
• 2 whole Dried red chilies
• 8 leaves Curry leaves
• 0.25 teaspoon Asafoetida (hing)
• 2 tablespoons Fresh cilantro leaves
• 1 tablespoon Lemon juice

Directions

Step 1

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

Step 2

In a medium saucepan, combine the rinsed toor dal, 3 cups of water, and turmeric powder. Bring to a boil over medium heat, then reduce the heat to low, partially cover, and let it simmer until the dal is soft and mushy (approximately 20-25 minutes). Stir occasionally and skim off any foam that rises to the surface.

Step 3

While the dal is cooking, dice the tomatoes and slit the green chilies lengthwise.

Step 4

Once the dal is cooked, mash it gently with a ladle or whisk to break it down slightly. Add the chopped tomatoes, green chilies, and salt to the cooked dal. Let it simmer for another 5-7 minutes or until the tomatoes are softened and fully incorporated into the dal.

Step 5

In a small skillet, heat the coconut oil over medium heat. Add the mustard seeds and let them splutter.

Step 6

Add the cumin seeds, minced garlic, dried red chilies, curry leaves, and asafoetida to the skillet. Sauté for 1-2 minutes until the garlic turns golden and aromatic.

Step 7

Pour the tempered spice mixture into the simmering dal and mix well.

Step 8

Stir in freshly chopped cilantro leaves and lemon juice. Adjust the salt, if needed, and simmer for 1-2 more minutes.

Step 9

Remove from heat and serve hot with steamed rice or quinoa for a wholesome vegan meal.

Nutrition Facts

Serving size	(1421.6g)

Amount per serving	% Daily Value*
Calories	1085.2

Total Fat 34.0g	0%
Saturated Fat 24.0g	0%
Polyunsaturated Fat 0.8g
Cholesterol 0mg	0%
Sodium 2448.4mg	0%
Total Carbohydrate 155.2g	0%
Dietary Fiber 38.2g	0%
Total Sugars 16.7g
Protein 50.5g	0%

Vitamin D 0IU	0%
Calcium 285.7mg	0%
Iron 13.0mg	0%
Potassium 4041.3mg	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: 27.1%

Protein: 17.9%

Carbs: 55.0%