Instant Pot Tomato Dal (South Indian Style)
Protein-rich, comforting, and gut-friendly plant-based dal recipe
Why You’ll Love This Tomato Dal
This Instant Pot Tomato Dal is a simple, nourishing South Indian-style lentil dish packed with plant protein, fiber, and anti-inflammatory spices. It comes together quickly with pantry staples, making it perfect for busy weeknights while still being deeply comforting and flavorful.
This dal is:
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Naturally vegan and gluten-free
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Easy to digest when soaked
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Rich in plant protein and soluble fiber
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Light, comforting, and ideal for everyday meals
Ingredients
For Pressure Cooking
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Toor dal (split pigeon peas) – 1 cup
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Water – 3 cups
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Tomato – 1, diced
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Green chillies – 1–2, slit
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Turmeric powder – 1/8 tsp
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Salt – 1/2 tsp (adjust to taste)
For Tempering (Tadka)
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Onion – 1, finely diced
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Oil – 1 tsp
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Mustard seeds – 1/8 tsp
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Cumin seeds – 1/2 tsp
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Curry leaves – 5
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Hing (asafoetida) – a pinch (optional)
Finishing
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Lemon juice – 1/2 tsp (optional)
How to Make Tomato Dal in the Instant Pot
Step 1: Pressure Cook the Dal
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Add toor dal, water, tomato, green chillies, turmeric, and salt to the Instant Pot.
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Pressure cook on High for 8 minutes.
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Allow natural pressure release.
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Lightly mash the dal for a creamy, thicker consistency.
Step 2: Prepare the Tempering
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Heat oil in a small pan on the stovetop.
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Add mustard seeds and let them splutter.
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Add cumin seeds and toast until aromatic.
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Add diced onion and sauté until golden brown.
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Stir in curry leaves and hing; cook for a few seconds.
Step 3: Combine and Finish
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Add the tempering to the cooked dal.
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Add water if needed to adjust consistency.
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Turn Instant Pot to Sauté mode and bring dal to a gentle boil.
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Switch off and stir in lemon juice for brightness, if using.
Pro Tips and Variations
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For easier digestion, soak toor dal for 20 minutes, rinse well, and pressure cook for 5 minutes instead of 8.
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For a creamier texture, mash more thoroughly or cook an extra 2–3 minutes.
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For a no-onion version, skip onion and add tempering directly with cumin, mustard, curry leaves, and hing.
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For extra nutrition, add a handful of spinach or moringa leaves before the final boil.
Nutrition Information (Approximate per Serving)
Based on 4 servings
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Calories: ~180 kcal
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Protein: ~10 g
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Carbohydrates: ~28 g
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Fiber: ~8 g
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Fat: ~3 g
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Cholesterol: 0 mg
Health Benefits of Tomato Dal
Heart Health
Toor dal provides soluble fiber that supports healthy cholesterol levels, while tomatoes contribute potassium and lycopene.
Gut-Friendly and Easy to Digest
Soaking lentils and pressure cooking reduces anti-nutrients, making this dal gentle on digestion.
Anti-Inflammatory Spices
Turmeric, cumin, curry leaves, and hing help reduce bloating and support metabolic health.
Plant-Based Protein Power
This dal is an excellent protein source for those following a whole-food, plant-based lifestyle.
Serving Suggestions for Instant Pot Tomato Dal
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Serve hot with steamed rice, brown rice, or millet
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Pair with vegetable stir-fries or poriyal
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Enjoy as a comforting soup-style dal with a squeeze of lemon
Final Thoughts on Instant Pot Tomato Dal
This Instant Pot Tomato Dal shows how simple ingredients can deliver both flavor and nutrition. It’s an easy, everyday recipe that fits beautifully into a healthy, plant-based eating pattern.
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