Recipes · Pakistani · Main Courses
Khatti Dal (Hyderabadi Sour Tamarind Lentils with Rice)
One serving has 639 kcal and 20 g protein, and at least a fifth of a woman's daily need of manganese (122%), folate (110%), copper (102%), thiamin (81%), magnesium (52%) and phosphorus (51%). Ready in 50 minutes.
- Preparation: 10 min
- Cooking: 40 min
- Makes: 1 serving (808 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free, Gluten-free
- Contains: mustard
Ingredients
- 55 g Toor dal (split pigeon peas)
- 400 g Water (for the dal)
- 30 g Onion, sliced
- 60 g Tomato, chopped
- 6 g Green chillies, slit
- 3 g Ginger, grated
- 6 g Garlic (half crushed, half sliced)
- 0.5 g Turmeric
- 1 g Red chilli powder
- 15 g Tamarind pulp (seedless)
- 1 g Salt
- 12 g Vegetable oil
- 1 g Cumin seeds
- 0.5 g Mustard seeds
- 1 g Dried red chillies
- 4 g Coriander leaves, chopped
- 2 g Mint leaves, chopped
- 70 g Basmati rice
- 140 g Water (for the rice)
Method
- Wash the dal and put it in a pot with the 400 ml of water, the onion, tomato, green chillies, ginger, crushed garlic, turmeric and chilli powder. Bring to the boil, skim, and simmer partly covered for 30-35 minutes until the dal is completely soft.
- Meanwhile soak the tamarind in 50 ml of hot water for 10 minutes, squeeze it with your fingers and strain the juice. Rinse the rice and cook it with its water, covered, on the lowest heat for 15 minutes, then leave it to steam off the heat.
- Whisk or mash the dal until smooth. Stir in the tamarind juice and salt and simmer for 5 minutes. It should be sour, hot and pourable; add a little hot water if it is thick.
- For the baghar, heat the oil in a small pan, add the cumin, mustard seeds, dried chillies and sliced garlic, and fry for about 1 minute until the garlic is golden and the seeds crackle.
- Pour the sizzling baghar over the dal, cover for a minute to keep in the aroma, then scatter with coriander and mint. Serve with the rice. Khatti dal came to Karachi with families from Hyderabad Deccan, where it is everyday food with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 639 kcal | 30% |
| Carbohydrates | 111 g | |
| Water | 658 mL | |
| Fiber | 12.5 g | 42% |
| Protein | 19.5 g | 41% |
| Tryptophan | 0.2 g | |
| Threonine | 0.65 g | |
| Isoleucine | 0.7 g | |
| Leucine | 1.3 g | |
| Lysine | 1.1 g | |
| Methionine | 0.27 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.49 g | |
| Valine | 0.88 g | |
| Histidine | 0.57 g | |
| Fat | 14.3 g | |
| Monounsaturated | 3.2 g | |
| Polyunsaturated | 7.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.8 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 0 mg | |
| Calcium | 164 mg | 16% |
| Copper | 0.92 mg | 102% |
| Iron | 8.2 mg | 45% |
| Magnesium | 163 mg | 52% |
| Manganese | 2.2 mg | 122% |
| Phosphorus | 354 mg | 51% |
| Potassium | 1,284 mg | 27% |
| Selenium | 17.6 µg | 32% |
| Sodium | 438 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.89 mg | 81% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 5.7 mg | 41% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 438 µg | 110% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 17.1 mg | 4% |
| Vitamin A | 81.8 µg | 12% |
| Vitamin C | 30.1 mg | 40% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 42.8 µg | 48% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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