Great 7 Health Benefits Of Tehri Recipe Tarla Dalal

Tehri Recipe Tarla Dalal is a cookbook written by Tarla Dalal, an Indian cook specializing in cooking regional Indian dishes.

The recipes in the book are compiled from her recipes which were commonly found while traveling across India.

The book covers a range of North, South, East, and West Indian dishes, from the most traditional to the modern.

Many of these meals include specialty ingredients that would be difficult for everyone to procure in their own homes.


How to make Tehri Recipe Tarla Dalal


  • 1 cup whole or split urad dal (black gram)
  • 2 medium potatoes, boiled and peeled
  • Salt to taste
  • 1/4 tsp soft brown sugar or 2-3 tbsp mango powder for a less sweet taste Gur (jaggery) can also be used
  • 1/2 tsp red chili powder or to taste
  • 1/8 tsp turmeric powder
  • 7-8 curry leaves chopped finely


1. In a pressure cooker, add the dal and 3 cups of water.

2. Pressure cook on medium flame.

3. Open the cooker and mix in turmeric powder and salt when the pressure goes down. Mix well and cook for 10-15 minutes on low heat.

4. Mash the dals with a spoon or some wooden masher while still warm. Keep aside to cool off completely.

Tehri Recipe Tarla Dalal
Tehri Recipe Tarla Dalal

5. In the same pressure cooker, add the cooked potatoes and cook on medium flame until soft.

6. Mash the potatoes with a masher or other utensil to make a dense mash. You can also use a potato masher if you have one. Add in salt, sugar, and red chilli powder, mix well and cook for 5-7 minutes on low-medium flame until the oil comes out.

7. Add the cooked dal and cook for another 8-10 minutes on low-medium flame. Add curry leaves and mix well.

8. Serve hot or at room temperature either with dal or rice.

Nutrition facts of Tehri Recipe Tarla Dalal

Energy644 Kcal
Protein18.35 gm
Carbohydrates52.1 gm
Fat5.1 gm
Fiber10.2 gm
Saturated fat1.3 gm
Cholesterol0 mg
Iron4 mg

Great 7 Health Benefits of Tehri Recipe Tarla Dalal

1. Helps in weight loss! Each cup contains only 324 calories, making it the best choice for dieters.

2. High-quality protein that helps in muscle building and repair- Each cup of this dal provides you with almost 20% of your recommended daily allowance of protein, which is essential for muscle building and repair. Therefore, dal also helps in improving muscle tone.

3. Contains Soluble Fiber – Soluble fiber dissolves in water to form a gelatinous substance, providing fullness and preventing constipation.

4. Rich in Iron -Tehri Recipe Tarla Dalal is known to help in reducing cholesterol levels and retaining iron.

5. Helps digestion of whole grains- Tehri Recipe Tarla Dalal helps you digest and absorb the nutrients from whole grains such as rice, wheat, or barley because of its high amylase content.

6. Thickener- Tehri Recipe Tarla Dalal often thickens curries and other dishes. 

7. Low in Sodium- This food’s sodium content is very low, making it a healthy choice.

Can I Freeze It?

Yes, you can freeze it. Cool dal completely after cooking. Freeze in airtight containers or zip-top freezer bags.

How To Store It?

Tehri Recipe Tarla Dalal stays well when stored in a refrigerator as long as it is tightly sealed and placed at the very bottom of the fridge.

If cooked dal is used, it should be consumed within 4 days while if uncooked dal is used, it should be consumed within 7 days before cooking.

Is It Healthy?

Tehri Recipe Tarla Dalal is naturally low in fat, sodium, and cholesterol and has very little saturated fat.

It is rich in dietary fiber, minerals (manganese, copper, and iron), and vitamins (most notably the vitamin B complex). It is a valuable source of protein for those who abstain from meat.

Is It Gluten-Free?

Yes, Tehri Recipe Tarla Dalal is gluten-free.

Is It Good For Weight Loss?

Tehri Recipe Tarla Dalal has lots of fiber filling and is satisfying. Fiber prevents blood sugar levels from rising rapidly and then falling rapidly, which could cause you to feel hungry again soon after eating.

Since the fiber in dal is slowly absorbed over a long time, it helps maintain a steady level of glucose (sugar) in your blood.

Is It Good For Pregnant Women?

Tehri Recipe Tarla Dalal is considered a good source of iron for pregnant women. The iron in the food helps prevent anemia, a condition that can cause great distress to the mother and baby.

Is It Good For Children?

Tehri Recipe Tarla Dalal is also good for children as it does not contain any toxic substances. So it is harmful after all.

Is It Good For Diabetics?

Tehri Recipe Tarla Dalal is very rich in soluble fiber, which is important for diabetic patients to counter the glycemic effect of carbohydrates.

The starch present in this food prevents excessive blood sugar from being released into the bloodstream and improves blood sugar control among people with diabetes.

Is It Suitable For Heart Patients?

Tehri Recipe Tarla Dalal is very rich in iron, which has been shown to lower cholesterol levels and reduce the risk of heart disease.

It is also a rich source of Vitamin C, which helps prevent arterial damage and support cardiovascular health.

Is It Good For people living with Arthritis?

Tehri Recipe Tarla Dalal’s regular use has decreased the pain, inflammation, and stiffness caused during Arthritis.


Tehri Recipe Tarla Dalal is healthy and nutritious food. It contains all the essential minerals, vitamins, and proteins needed by the body and aids in muscle building and repair. This dal is also low in fat, sodium, and cholesterol.

You, too, can have this wonderful comfort food from your kitchen at home. Go ahead and make this recipe; your kids will love it just as much as you do.

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