High Protein Indian Dal
Elevate your meal prep with this wholesome and *High Protein Indian Dal*, a nutrient-packed dish that combines three powerhouse legumes—red lentils, yellow pigeon peas, and chickpeas—for a hearty, protein-rich delight. Simmered with aromatic spices like cumin, coriander, garam masala, and turmeric, and finished with a splash of zesty lemon juice, this comforting dal offers layers of rich, savory flavors. Perfect for a balanced vegetarian meal, it comes together in under an hour and pairs beautifully with steamed rice or warm naan. Whether you’re looking for a filling main course or a nutritious side dish, this flavorful dal is a delicious way to add plant-based protein to your diet while enjoying the essence of Indian cuisine.
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Recipe Information
Ingredients
- 1 cup Split red lentils (masoor dal)
- 0.5 cup Split yellow pigeon peas (toor dal)
- 1 cup Canned chickpeas, drained and rinsed
- 4 cups Water
- 1 medium Onion, finely chopped
- 1 large Tomato, chopped
- 3 cloves Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 2 tablespoons Vegetable oil
- 0.25 cup Fresh cilantro, chopped
- 0.5 whole Lemon, juiced
Instructions
Rinse the red lentils and pigeon peas under cold water until the water runs clear.
In a large pot, combine the rinsed lentils, pigeon peas, and water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low and simmer uncovered for 20-25 minutes, or until the lentils and peas are soft and mushy. Set aside.
In a separate pan over medium heat, heat the vegetable oil and add the chopped onions. Sauté until the onions turn golden brown.
Add the minced garlic and grated ginger to the onions and sauté for another 1-2 minutes until fragrant.
Stir in the chopped tomatoes, turmeric powder, ground cumin, ground coriander, and red chili powder. Cook until the tomatoes soften, about 5 minutes.
Add the drained and rinsed chickpeas to the tomato mixture, stirring well to combine.
Pour the cooked lentil and pec mixture into the pan with the tomato and chickpea mix. Stir well to ensure everything is combined.
Season the dal with salt and garam masala. Simmer for another 10 minutes to allow the flavors to meld together.
Turn off the heat and stir in the lemon juice.
Garnish with freshly chopped cilantro before serving.
Nutrition Facts
Calories |
1715 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.5 g | 48% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3168 mg | 138% | |
| Total Carbohydrate | 268.0 g | 97% | |
| Dietary Fiber | 58.0 g | 207% | |
| Total Sugars | 23.1 g | ||
| Protein | 94.8 g | 190% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 448 mg | 34% | |
| Iron | 30.3 mg | 168% | |
| Potassium | 4173 mg | 89% | |
*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.
