Main CourseLunchDinner

Dal Bhat Tarkari

Name: Dal Bhat Tarkari
Prep time: 30 min
Cook time: 1 h
Total time: 1 h 30 min
Yield: 4人分
Cuisine: nepali
Ingredients: 0.5 カップ red lentil rinsed; 3 カップ water; 0.5 小さじ turmeric powder; 0.5 小さじ salt; 2 大さじ ghee; 0.5 小さじ cumin seed; 2 片 garlic minced; 1 個 ginger grated; 1 個 green chili slit lengthwise; 0.5 個 tomato chopped; 2 大さじ fresh coriander chopped; 1.5 カップ basmati rice rinsed; 3 カップ water; 2 個 potato peeled and cubed; 250 g cauliflower cut into florets; 1 カップ green bean trimmed and chopped; 1 個 onion chopped; 2 片 garlic minced; 1 個 ginger grated; 2 大さじ ghee; 1 小さじ cumin powder; 1 小さじ coriander powder; 0.5 小さじ turmeric powder; 0.5 小さじ garam masala; 0.5 小さじ salt; 0.5 カップ water

This is a traditional Nepali meal featuring a comforting lentil soup (dal), steamed rice (bhat), and a vegetable curry (tarkari). It's a wholesome and nutritious dish, often served for lunch or dinner.

Forkinによるオリジナルレシピ

合計時間: 1 時間 30 分
人数: 4
難易度: 普通
1人分: 675 kcal

ベジタリアングルテンフリー

アレルゲン情報： 乳を含む可能性があります。アレルギーがある場合は、必ず材料の包装を確認してください。

下ごしらえ

材料

dal

0.5 カップred lentil, rinsed
3 カップwater
0.5 小さじturmeric powder
0.5 小さじsalt

dal tarka

2 大さじghee
0.5 小さじcumin seed
2 片garlic, minced
1 個ginger, grated
1 個green chili, slit lengthwise
0.5 個tomato, chopped

dal garnish

2 大さじfresh coriander, chopped

bhat

1.5 カップbasmati rice, rinsed
3 カップwater

tarkari

2 個potato, peeled and cubed
250 gcauliflower, cut into florets
1 カップgreen bean, trimmed and chopped
1 個onion, chopped
2 片garlic, minced
1 個ginger, grated
2 大さじghee
1 小さじcumin powder
1 小さじcoriander powder
0.5 小さじturmeric powder
0.5 小さじgaram masala
0.5 小さじsalt
0.5 カップwater

調理器具

small pan · large pan · measuring cups · measuring spoons · knife · cutting board · medium pot

作り方

手順

1
Combine the dal, water, and turmeric powder in a medium pot.
2
Bring the dal to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are soft and creamy.
約25 分
調理のヒント： Skim any foam from the top during boiling.
3
While the dal simmers, rinse the basmati rice thoroughly under cold water until the water runs clear.
約5 分
調理のヒント： Rinsing removes excess starch for fluffier rice.
4
Combine the rinsed basmati rice and water in a separate pot.
5
Bring the rice to a boil, then reduce heat to low, cover, and cook for 15-18 minutes, or until all water is absorbed.
約18 分
調理のヒント： Do not lift the lid during cooking.
6
Remove the rice from heat and let it rest, covered, for 5 minutes before fluffing with a fork.
約5 分
7
For the tarkari, heat ghee in a large pan or pot over medium heat.
約2 分
8
Add the onion and sauté until softened and translucent, about 5-7 minutes.
約7 分
9
Stir in the garlic and ginger and cook for another minute until fragrant.
約1 分
10
Add the cumin powder, coriander powder, and turmeric powder to the pan and cook for 30 seconds, stirring constantly.
約1 分
調理のヒント： Toasting the spices enhances their flavor.
11
Add the cubed potato, cauliflower florets, and chopped green beans to the pan.
12
Pour in the water and salt, then bring to a simmer.
約2 分
13
Cover the pan and cook for 15-20 minutes, or until the vegetables are tender, stirring occasionally.
約20 分
14
Stir in the garam masala and cook for an additional 2 minutes.
約2 分
15
Once the dal is cooked, add salt to taste.
16
For the dal tarka, heat ghee in a small pan over medium heat.
約1 分
17
Add the cumin seed and let them splutter.
約1 分
18
Add the garlic, ginger, and green chili, sauté until fragrant, about 30 seconds.
約1 分
19
Stir in the chopped tomato and cook until it softens, about 2-3 minutes.
約3 分
20
Pour the hot tarka over the cooked dal and stir gently.
21
Garnish the dal with fresh coriander.
22
Serve the dal, bhat, and tarkari together as a complete meal.

1人分

栄養情報

74%スコア

カロリー: 675.4kcal
たんぱく質: 18.1g
炭水化物: 113.2g
脂質: 15.9g
食物繊維: 8.8g
糖類: 5.5g

レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。

おいしく保存

保存方法

Store leftover dal, bhat, and tarkari separately in airtight containers in the refrigerator.

温め直し

Reheat dal and tarkari gently on the stovetop or in the microwave until warmed through. Reheat rice in the microwave with a splash of water.