High Protein Classic Indian Dhal
Rich in plant-based protein and bursting with aromatic spices, this High Protein Classic Indian Dhal is the ultimate comfort food that nourishes the body and delights the taste buds. Combining hearty red lentils and split yellow peas, this recipe offers a creamy texture and robust flavor enhanced by turmeric, cumin, coriander, and a kick of red chili. With caramelized onions, fresh tomatoes, and the sizzling aroma of mustard and cumin seeds tempered in ghee or oil, each spoonful brings an authentic Indian flair to your table. Simple to prepare within an hour, this wholesome dish is not only vegan-friendly (if made with oil) but also packed with nutrients, making it perfect for busy weeknights or a satisfying addition to any meal. Pair it with basmati rice or warm naan to create a restaurant-worthy experience at home!
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Recipe Information
Ingredients
- 1 cup Red lentils
- 1 cup Split yellow peas
- 6 cups Water
- 1 large, finely chopped Onion
- 2 medium, chopped Tomato
- 4 minced Garlic cloves
- 1 inch piece, minced Fresh ginger
- 1 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Red chili powder
- 1 teaspoon or to taste Salt
- 2 tablespoons Ghee or vegetable oil
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.25 cup, chopped Fresh cilantro leaves
- 1 tablespoon Lemon juice
Instructions
Rinse the red lentils and split yellow peas under cold water until the water runs clear. Drain them well.
In a large pot, combine the lentils, split peas, and water. Bring to a boil over medium-high heat, skimming off any foam that surfaces.
Once boiling, reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the lentils and peas are tender. Stir occasionally to prevent sticking.
Meanwhile, heat the ghee or vegetable oil in a large skillet over medium heat. Add the mustard seeds and cumin seeds. When the seeds begin to sizzle and pop, add the chopped onion.
Sauté the onion until it becomes translucent, about 5-7 minutes. Add the minced garlic and ginger, and cook for another 2 minutes until fragrant.
Stir in the chopped tomatoes, turmeric powder, ground cumin, ground coriander, and red chili powder. Cook, stirring occasionally, until the tomatoes break down and the mixture becomes saucy, about 5 minutes.
Add this tomato-onion mixture to the pot with cooked lentils and peas. Stir well to combine all ingredients.
Season the dhal with salt and let it simmer uncovered for another 10-15 minutes, stirring occasionally to meld flavors and thicken slightly.
Finish with fresh lemon juice and garnish with chopped cilantro before serving.
Serve hot with rice or naan as a high-protein main dish or side.
Nutrition Facts
Calories |
1440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.8 g | 45% | |
| Saturated Fat | 18.3 g | 92% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 4819 mg | 210% | |
| Total Carbohydrate | 220.1 g | 80% | |
| Dietary Fiber | 73.8 g | 264% | |
| Total Sugars | 50.0 g | ||
| Protein | 75.7 g | 151% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 428 mg | 33% | |
| Iron | 23.1 mg | 128% | |
| Potassium | 3847 mg | 82% | |
*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.
