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Amti is a protein-rich Indian lentil curry that's both nutritious and deeply satisfying. This healthy vegetarian dish is ideal for meal prep, freezer-friendly, and supports a calorie deficit lifestyle.
Rinse the toor dal thoroughly and soak in water for 30 minutes to aid even cooking.
In a pot or pressure cooker, combine soaked dal, 4 cups of water, turmeric, and half the salt. Cook on medium heat until the dal is soft and can be mashed easily (about 20–25 minutes in a pot or 3–4 whistles in a pressure cooker).
While dal cooks, heat oil in a large pan over medium flame. Add mustard seeds and cumin seeds. When seeds crackle, immediately add curry leaves and sauté for 30 seconds.
Add chopped onion to the pan, sauté on medium heat until translucent. Then stir in tomato, shredded coconut, coriander powder, and chili powder, cooking until tomatoes soften and release juices.
Pour the cooked dal mixture into the pan. Stir well, add garam masala and remaining salt, and simmer on low heat for 10–12 minutes to blend flavors. Taste and adjust seasonings before serving.
