High Protein Dal Fry
Elevate your weeknight dinners with this flavorful and nutrient-packed **High Protein Dal Fry**, a hearty twist on the classic Indian dal. Featuring a wholesome medley of four protein-rich legumes – moong dal, masoor dal, chana dal, and black-eyed peas – this recipe is a powerhouse of plant-based goodness. Simmered to a creamy perfection with aromatic spices like cumin, mustard seeds, garam masala, and coriander powder, this dal fry is bursting with rich, earthy flavors. The addition of browned onions, tangy tomatoes, and fresh ginger-garlic enhances its depth, while a finishing touch of lemon juice and fresh coriander brightens every bite. Perfectly versatile, it pairs beautifully with steamed basmati rice or fluffy naan for a satisfying meal. Quick, wholesome, and irresistibly delicious, this protein-rich dal fry is your new go-to recipe for comfort food packed with health benefits.
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Recipe Information
Ingredients
- 0.5 cup Moong dal (split mung beans)
- 0.5 cup Masoor dal (red lentils)
- 0.25 cup Chana dal (split chickpeas)
- 0.5 cup Black-eyed peas
- 5 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Ghee or vegetable oil
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 1 large Onion, chopped
- 4 Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 2 Green chilies, chopped
- 2 medium Tomatoes, chopped
- 1 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 1 teaspoon Coriander powder
- 0.25 cup Fresh coriander leaves, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the moong dal, masoor dal, chana dal, and black-eyed peas thoroughly under cold water until the water runs clear. Soak them together in plenty of water for at least 30 minutes.
Drain the soaked lentils and peas and add them to a large pressure cooker. Add 5 cups of water, turmeric powder, and salt. Cook on medium heat for 3-4 whistles or until the lentils are soft. If not using a pressure cooker, boil the mixture until all lentils are tender.
In a separate pan, heat the ghee or vegetable oil over medium heat. Add cumin seeds and mustard seeds and let them splutter for a few seconds.
Add chopped onions and sauté until they turn golden brown.
Stir in the minced garlic, grated ginger, and chopped green chilies. Sauté for another minute until the raw smell disappears.
Add the chopped tomatoes and cook until they soften, about 5 minutes.
Add red chili powder, garam masala, and coriander powder. Mix well and cook for another 2 minutes until the spices are well incorporated.
Pour the cooked lentil mixture into the pan with the onion-tomato mixture. Mix everything together and let it simmer for 10-15 minutes. Adjust salt to taste.
Turn off the heat and add the lemon juice. Stir well.
Garnish with fresh coriander leaves and serve hot with steamed rice or any Indian bread of your choice.
Nutrition Facts
Calories |
1212 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.5 g | 48% | |
| Saturated Fat | 18.5 g | 92% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 2472 mg | 107% | |
| Total Carbohydrate | 174.8 g | 64% | |
| Dietary Fiber | 49.9 g | 178% | |
| Total Sugars | 34.0 g | ||
| Protein | 58.4 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 520 mg | 40% | |
| Iron | 25.1 mg | 139% | |
| Potassium | 3996 mg | 85% | |
*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.
