In season当季Indian印度
Dal Tadka印式扁豆汤
A 4-serving recipe with a 45-minute beginner workflow, exact seasoning and visible checkpoints.红扁豆煮成柔软浓汤，再用姜黄、姜蒜和香料添香，配饭吃很合适。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Rinse 1 cup red lentils (masoor) in a sieve until the water runs mostly clear; pick out any stones. Dice 1 onion and 1 tomato to 5 mm; grate 3 garlic cloves and 1 tbsp ginger. Measure 3 cups water, ½ tsp turmeric, 1 tsp fine salt, 2 tbsp butter, 1 tsp cumin seeds and 2 tbsp chopped cilantro. Cook 1 cup basmati rice by its package directions.1杯红扁豆在筛中冲洗至水基本清，挑出石子。1洋葱和1番茄切5毫米丁；3瓣蒜和1大匙姜擦泥。量3杯水、½小匙姜黄、1小匙细盐、2大匙黄油、1小匙孜然籽、2大匙香菜碎；1杯印度香米按包装煮好。
Written for 4 servings · cooking more? Use batches按 4 人份写 · 加量请分批按 4 人份寫 · 加量請分批Para 4 porciones · si haces más, por tandas4인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 4 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方4人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
Ingredients食材
- Red lentils红扁豆1 cup杯
- Turmeric姜黄0.5 tsp小勺
- Onion洋葱1
- Tomato番茄1
- Garlic大蒜3 cloves瓣
- Ginger生姜1 tbsp大勺
- Cumin孜然1 tsp小勺
- Butter黄油2 tbsp大勺
- Cilantro香菜2 tbsp大勺
- Basmati rice印度香米1 cup杯
- Fine salt细盐1 tsp小勺
Method做法
Put the lentils, water, turmeric, and salt in a saucepan and bring to a boil.
汤锅里放扁豆、水、姜黄和盐，煮开。
The water bubbles steadily around the lentils.扁豆周围的水稳定冒泡。
Common mistake & quick fix容易错在哪，怎么补救
If boiling over, lower heat; keep enough water to cover the pieces by 2 cm.溢锅就调小火，水保持高于食材2厘米。
Simmer partly covered, skimming the foam off with a spoon.
半盖着煮，用勺子把浮沫撇掉。
The lentils have collapsed and are soft.扁豆已经散开，软烂了。
Common mistake & quick fix容易错在哪，怎么补救
If foam rises over, lower heat; add ½ cup water if it gets too thick.浮沫溢出就调小火；太稠加½杯水。
Whisk the lentils until mostly smooth.
用打蛋器把扁豆搅到大致顺滑。
The dal looks like a thick soup with a few whole lentils left.豆糊像浓汤，还带少量整粒。
Common mistake & quick fix容易错在哪，怎么补救
Add hot water 2 tbsp at a time if too thick.太稠就每次加2大匙热水。
Melt the butter in a small skillet for the tadka.
小平底锅里把黄油化开，做香料油。
The fat coats the pan and glistens without smoking.油脂铺满锅底发亮，不冒烟。
Common mistake & quick fix容易错在哪，怎么补救
If oil or butter smokes, lift the pan off heat for 1 minute and lower heat before continuing.油或黄油冒烟就离火1分钟，调小后继续。
Add the cumin seeds and let them sizzle.
下孜然籽，煎到出声音。
The spices smell toasted, without smoking.香料出香，不冒烟。
Common mistake & quick fix容易错在哪，怎么补救
If spices darken or smell burnt, discard and start again; burnt spice is bitter.香料变黑或焦味就倒掉重来，焦香料发苦。
Add the garlic, ginger, and onion and cook, stirring.
加蒜、姜和洋葱，翻炒。
The onion is golden.洋葱金黄。
Common mistake & quick fix容易错在哪，怎么补救
If browning before soft, lower heat and add 1 tbsp water; stir to loosen the bottom.蔬菜还没软就开始变褐时，调小火，加1大匙水，铲起粘在锅底的食材。
Add the tomato and cook, then pour the tadka over the dal.
加番茄炒一下，再把香料油浇在豆糊上。
The onion is translucent with soft edges, not blackened.洋葱半透明、边缘软，不发黑。
Common mistake & quick fix容易错在哪，怎么补救
If browning before soft, lower heat and add 1 tbsp water; stir to loosen the bottom.蔬菜还没软就开始变褐时，调小火，加1大匙水，铲起粘在锅底的食材。
Scatter cilantro on top and serve with the rice.
撒上香菜，配米饭上桌。
The tadka sits glossy on top of the dal.香料油亮亮地浮在豆糊上。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C).吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。
Know your ingredients认识食材
Ingredients explained食材讲解
Red lentils红扁豆Fast-cooking legume, no soaking. Iron + protein; red ones melt, green/brown hold shape.不用泡、熟得快。含铁和蛋白；红扁豆会化，绿/棕的成形。
Turmeric姜黄Earthy, golden; pair with black pepper and fat to boost curcumin absorption.土香金黄；配黑胡椒和油能促进姜黄素吸收。
Onion洋葱Flavor base of most savory cooking. Yellow for cooking, red raw. Firm, dry skins = fresh.咸味菜的底味。黄洋葱做菜，紫洋葱生吃。外皮干、紧实为新鲜。
Tomatoes番茄Lycopene + vitamin C. Pick heavy, fragrant ones; never refrigerate or they turn mealy.含番茄红素和维C。选沉、有香气的；别冷藏，会变粉。
Garlic大蒜Crush and rest 10 min before heating to keep more allicin. Avoid sprouted cloves.拍碎静置10分钟再加热，保留更多大蒜素。发芽的别用。
Ginger生姜Warming, aids digestion. Choose smooth, taut skin; scrape peel off with a spoon.温性、助消化。选表皮光滑饱满的；用勺子刮皮最方便。
- Cumin孜然
Toast whole seeds in oil until fragrant before adding the rest.整粒先下油爆香，再加其他。
Cookware厨具
- Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
Saucepan, small skillet, whisk, sieve汤锅、小平底锅、打蛋器、筛子
Make it a balanced meal营养搭配建议
Balance it: add basmati rice for carbs and cooling raita for protein + calcium; a simple cucumber-tomato salad adds fiber.均衡搭配：配印度香米补碳水，酸奶黄瓜酱补蛋白和钙，再来点黄瓜番茄沙拉补纤维。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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