Maa ki dal curry

Dinner

Item Rating: 80/100

1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 8.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		705.9 mg	30%
Total Carbohydrates		41.2 g	14%
	Dietary Fiber	9.4 g	33%
	Sugars	4.7 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		94.1 mg	7%
Iron		3.5 mg	19%
Potassium		470.6 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 84 cal (27.7%)

Protein: 56 cal (18.4%)

Carbs: 164 cal (53.9%)

About Maa ki dal curry

Maa Ki Dal, or Black Gram Lentil Curry, is a traditional North Indian dish, particularly popular in Punjabi cuisine. It is made primarily from whole black gram (urad dal), often with kidney beans, and is slow-cooked with aromatic spices, onions, tomatoes, and butter or cream. Packed with plant-based protein, dietary fiber, and essential nutrients like magnesium, iron, and potassium, this curry is both hearty and nourishing. Due to its robust nutrient profile, it serves as an excellent option for vegetarians seeking a protein-rich meal. Typically enjoyed with rice or Indian breads like naan or roti, Maa Ki Dal is as nutritious as it is flavorful.

Health Benefits

• Rich in protein, with approximately 25g of protein per 100g of black gram, supporting muscle repair and growth.
• High in dietary fiber, providing around 15g per 100g of black gram, promoting digestive health and helping manage blood sugar levels.
• Contains iron (8mg per 100g), which is vital for oxygen transport and preventing anemia.
• Abundant in potassium, which supports heart health and helps regulate blood pressure.
• A good source of magnesium, aiding in bone health and maintaining nerve function.

Dietary Considerations

Allergens: Contains dairy (if prepared with cream or butter)

Suitable for: Vegetarian, lacto-vegetarian, gluten-free (if no wheat-based ingredients are added)

Not suitable for: Vegan (if dairy is included), low-carb diets

Selection and Storage

Store cooked Maa Ki Dal in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving, and avoid repeated reheating to preserve flavor and texture.

Common Questions About Maa ki dal curry Nutrition

Is Maa Ki Dal Curry high in protein?

Yes, Maa Ki Dal Curry is high in protein. Made primarily from black lentils (urad dal) and sometimes kidney beans, it provides approximately 7-9 grams of protein per 100g serving, depending on preparation. The addition of cream or butter may slightly reduce the protein-to-calorie ratio.

Can I eat Maa Ki Dal Curry on a keto diet?

Maa Ki Dal Curry is not ideal for a strict keto diet due to the high carbohydrate content of black lentils and kidney beans. A single serving (150g) can contain around 25-30g of net carbs, making it difficult to fit into a keto meal plan while staying under daily carb limits.

What are the health benefits of Maa Ki Dal Curry?

Maa Ki Dal Curry is rich in dietary fiber, iron, and folate, making it beneficial for digestion and overall heart health. Its high protein content supports muscle health, while plant-based anthocyanins in black lentils provide antioxidant benefits. However, traditional recipes that use cream or butter can increase saturated fat content.

What is the recommended portion size for Maa Ki Dal Curry?

A recommended portion size for Maa Ki Dal Curry is about 1 cup (150g), which generally provides around 200-250 calories. This can vary depending on the preparation, especially if cream or butter is used, so it’s essential to adjust portions according to dietary goals.

How does Maa Ki Dal Curry compare to other lentil dishes?

Compared to other lentil dishes, Maa Ki Dal Curry is richer and creamier due to the slow cooking of black lentils and the use of butter or cream. It has a more robust flavor than dishes like yellow dal, which are typically lighter and less calorie-dense. Nutritionally, it has similar protein and fiber content but may be higher in calories when prepared traditionally.

Data Sources & Scientific References