Healthy Recipes for optimal health

Egg Dal Tadka:The Green Bean Seed Tadka with Egg(Healthy Recipe)


Egg Dal Tadka(Green Bean seed Recipe)This week I choose main course from Punjab .Egg Dal Tadka which is usually found in various Punjabi dhaba all time favorite in my family. This flavorful and aromatic tadka is always go with roti or Paratha.You can add tomatoes for extra flavor but I omit tomato because sometimes my kids doesn’t like the flavor. Eggs give this recipe an extra flavor.

Egg Dal Tadka:The Green Bean Seed Tadka with Egg


500 gm Green been Seen
2 tbsp vegetable oil
1 red Chili
1 tsp cumin seed
2 medium onions finely chopped(if you are in low fodmap diet can omit this)
1 tbsp cumin powder
1 tbsp coriander powder
½ tbsp chili powder
1 tsp Turmeric powder
1 tbsp salt
1 tsp sugar (optional)
2 fried eggs.


we have to soak the green seeds in water over night.

First boil the green seed in pressure cooker (I always use pressure cooker for saving my time) .Give 2 whistle.

Heat oil in a pan .Then add the red chili and cumin seed.

After sautéing for 3 minutes stir fry the chopped onion till it turns into golden brown.

Add the boiled green bean seed in the pan.

Then add Turmeric powder, salt, cumin powder, chili powder and sugar .Sugar is optional.

Keep the pan on low flame for 20 minute.

When the dal gets your desired thickness pour it in a bowl.

Garnish with stir fried eggs.

Tips: You can apply the same method for yellow dal(Chana Dal) Tadka. If you want you can omit eggs as per your choice.

Nutritional Information:
5 Servings
Amount Per Serving
Calories 127.6
Total Fat 7.8 g
Saturated Fat 4.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 1,411.0 mg
Potassium 307.4 mg
Total Carbohydrate 12.0 g
Dietary Fiber 4.3 g
Sugars 0.9 g
Protein 4.9 g


Author: roytanusree

Hi , My name is Tanusree Roy. I am an expert in Health and Nutrition niche . I have extensive experience in diet plan, nutrition advisory roles in various USA based nutrition and recipe based projects as a co-founder of Ennovation Consulting. I always enjoy cooking .I am the mother of two kids ,so my main concern is kids.

7 thoughts on “Egg Dal Tadka:The Green Bean Seed Tadka with Egg(Healthy Recipe)

  1. Great taste ! I feel better eat to eat with raw onion . Thanks

  2. How much calories are there if i consume one katori full.

  3. how much calories in Tadka bal with egg or simply bengali Tadka dal , Fish curry te koto calories thake usually . can you kindly upload a diet chat of bengali foods

    • 1 bowl of fish curry = 280 calorie (It also depend on fish,here I measure the calorie for katla fish). For making a diet chart is a huge work depending on your need basis.Different person has different need for their body structure.If you want to stay healthy,include vegetables,legumes, fish,fruit ,green leafy vegetables and reduce the intake of sugar,cold drink,fast food etc.That is my mantra to stay happy and healthy…..:)

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