Soft toor dal cooked with tomatoes and turmeric; finished with a garlic–jeera–mustard tadka (small) and lemon to brighten. Blue default: low-oil, low-sodium, no ghee. Soupy or semi-thick.
Nutrition (est., 200 g bowl): ~150–200 kcal • ~18–24 g carbs • ~9–12 g protein • ~3–5 g fat
Diabetic/Blue note: Eat Often (Blue)—portion base ½-cup; add protein/raita.
Weight-loss tips: Go soupy, no ghee, extra tomato/spinach; add salad.
