High Protein Classic Indian Dhaal
Satisfy your taste buds and fuel your body with this High Protein Classic Indian Dhaal, a wholesome dish that's as nutritious as it is flavorful. Crafted with a trio of protein-packed lentils—masoor dal, chana dal, and toor dal—this recipe delivers a hearty, creamy texture balanced by a vibrant medley of Indian spices. The aromatic tempering of mustard seeds, cumin, garlic, and ginger elevates the dish with layers of bold, earthy flavors, while a finishing touch of garam masala and fresh coriander adds an irresistible warmth. Perfect for vegetarians and vegans seeking a plant-based protein boost, this dhaal pairs beautifully with steamed rice or warm Indian bread for a comforting and satisfying meal. Ready in just an hour, it’s the ultimate healthy, flavorful dish for busy weeknights or special occasions alike!
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Recipe Information
Ingredients
- 0.5 cup Red lentils (masoor dal)
- 0.5 cup Split chickpea lentils (chana dal)
- 0.5 cup Split pigeon peas (toor dal)
- 5 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Ghee or oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 2 Green chilies, slit
- 1 teaspoon Ginger, grated
- 3 Garlic cloves, minced
- 1 medium Onion, finely chopped
- 1 medium Tomato, chopped
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Rinse the red lentils, split chickpea lentils, and split pigeon peas together under cold water until the water runs clear.
In a large pot, combine the rinsed lentils with 5 cups of water and bring to a boil. Skim off any foam that forms on the surface.
Add turmeric powder and salt to the pot. Lower the heat to a simmer, cover, and cook until the lentils are soft and fully cooked, about 25 to 30 minutes. Stir occasionally to ensure they do not stick to the bottom.
While the lentils cook, prepare the tempering. In a separate pan, heat ghee or oil over medium heat.
Add mustard seeds and let them splutter. Then add cumin seeds and asafoetida.
Add the slit green chilies, grated ginger, and minced garlic. Sauté for a minute until fragrant.
Add the chopped onion and sauté until it turns golden brown.
Stir in the chopped tomato, coriander powder, and red chili powder. Cook until the tomatoes turn mushy and the oil starts to release from the sides of the mixture.
Pour the tempering mixture into the cooked lentils and mix well. Let the dhaal simmer for another 10 minutes to meld the flavors together.
Sprinkle in garam masala and stir. Add lemon juice just before serving.
Garnish with fresh coriander leaves and serve hot with rice or Indian bread.
Nutrition Facts
Calories |
1243 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.3 g | 47% | |
| Saturated Fat | 17.9 g | 89% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 2483 mg | 108% | |
| Total Carbohydrate | 176.9 g | 64% | |
| Dietary Fiber | 43.0 g | 154% | |
| Total Sugars | 17.5 g | ||
| Protein | 57.3 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 343 mg | 26% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 3481 mg | 74% | |
*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.
