High Protein Boiled Toor Dhal
Discover the ultimate comfort food with a healthy twist in this **High Protein Boiled Toor Dhal** recipe. Packed with nutrients, this hearty dish is crafted using protein-rich toor dhal, simmered to tender perfection with turmeric and salt for a rich, earthy base. The magic lies in the tempering—a fragrant blend of cumin seeds, grated ginger, asafoetida, and fresh curry leaves sautéed in olive oil adds a burst of aromas and depth to the dhal. Perfect for busy weeknights, this recipe is simple yet satisfying, taking just 10 minutes of prep and 40 minutes of cooking time to serve four generous portions. Whether you enjoy it as a standalone protein-rich meal or pair it with rice or rotis, this wholesome, gluten-free dish is sure to delight your taste buds while supporting a balanced diet. Ideal for vegetarians and lovers of Indian cuisine, this recipe is a flavorful way to fuel your day!
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Recipe Information
Ingredients
- 1 cup toor dhal (pigeon peas)
- 4 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 1 teaspoon fresh ginger (grated)
- 1 teaspoon olive oil
- 0.5 teaspoon cumin seeds
- 0.25 teaspoon asafoetida (hing)
- 5 leaves curry leaves
Instructions
Rinse the toor dhal thoroughly under cold water until the water runs clear to remove excess starch.
In a large pot, combine the rinsed toor dhal, 4 cups of water, turmeric powder, and salt. Bring it to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes or until the dhal is soft and fully cooked. Stir occasionally to prevent sticking and check the water level, adding more if necessary.
In a small pan, heat olive oil over medium heat. Add cumin seeds and allow them to sizzle for a few seconds.
Add grated ginger and asafoetida to the pan, sautéing for approximately 1 minute until fragrant.
Add the curry leaves, stirring continuously for about another 30 seconds. Be cautious as the leaves may splatter.
Once the dhal is cooked, remove it from the heat. Pour the seasoned oil mixture into the cooked dhal and stir well to combine.
Check seasoning and adjust if necessary. Serve hot as a part of a meal or enjoy it by itself for a high-protein option.
Nutrition Facts
Calories |
829 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2427 mg | 106% | |
| Total Carbohydrate | 129.2 g | 47% | |
| Dietary Fiber | 30.8 g | 110% | |
| Total Sugars | 0.1 g | ||
| Protein | 44.6 g | 89% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 233 mg | 18% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 2879 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
