High Protein Mixed Dal
Packed with flavor and nutrition, this High Protein Mixed Dal is a hearty dish that combines four types of nutritious lentils—red lentils, split Bengal gram, split pigeon peas, and yellow mung beans—for a protein-rich meal that's perfect for vegetarians and health-conscious eaters. Slow-simmered until creamy and infused with the aromatic blend of cumin, mustard seeds, and a rich tomato-garlic masala, this dal is as comforting as it is delicious. Finished with a zesty splash of lemon juice and garnished with fresh cilantro, it pairs beautifully with steamed rice or warm flatbreads. With simple ingredients and bold spices, this vibrant Indian-inspired recipe is ideal for anyone looking to enjoy a wholesome and flavorful meal. Whether you're meal prepping or serving your family, this mixed dal is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 0.5 cup Red lentils (masoor dal)
- 0.5 cup Split Bengal gram (chana dal)
- 0.5 cup Split pigeon peas (toor dal)
- 0.5 cup Yellow mung beans (moong dal)
- 6 cups Water
- 2 tablespoons Ghee or vegetable oil
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 1 medium Onion, finely chopped
- 2 medium Tomatoes, chopped
- 1 teaspoon Ginger paste
- 1 teaspoon Garlic paste
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 1 teaspoon Salt
- 2 tablespoons Fresh cilantro (coriander) leaves, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse all the lentils together thoroughly until the water runs clear. Soak them in water for about 30 minutes while preparing other ingredients.
Drain the lentils and add them to a large pot. Add 6 cups of water and bring to a boil over medium heat. Remove any foam that forms on top. Reduce the heat to a simmer and cook the lentils until soft, about 25 minutes.
In a separate pan, heat 2 tablespoons of ghee or vegetable oil over medium heat. Add cumin seeds and mustard seeds. Stir until they begin to pop.
Add the chopped onion and sauté until golden brown.
Stir in the ginger and garlic paste, cooking for 1-2 minutes until fragrant.
Add the chopped tomatoes, turmeric powder, red chili powder, and coriander powder. Cook until the tomatoes are soft and the oil separates from the mixture.
Combine the cooked spice mixture with the simmering lentils. Stir well to incorporate the flavors.
Season the dal with salt and let it simmer gently for an additional 10 minutes to thicken and allow the flavors to meld.
Remove from heat and add fresh lemon juice just before serving.
Garnish with chopped cilantro leaves and serve hot with rice or bread of choice.
Nutrition Facts
Calories |
1578 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.0 g | 47% | |
| Saturated Fat | 18.8 g | 94% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 2801 mg | 122% | |
| Total Carbohydrate | 233.6 g | 85% | |
| Dietary Fiber | 54.6 g | 195% | |
| Total Sugars | 22.3 g | ||
| Protein | 82.0 g | 164% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 460 mg | 35% | |
| Iron | 22.9 mg | 127% | |
| Potassium | 4818 mg | 103% | |
*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.
