High Protein Traditional Dhall
Elevate your comfort food game with this High Protein Traditional Dhall, a perfect blend of nourishment and flavor packed into every spoonful. Featuring a robust combination of split red lentils and yellow split peas (toor dal), this wholesome dish is rich in protein and essential nutrients, making it an ideal option for vegetarians and protein-conscious eaters alike. Infused with aromatic spices like turmeric, cumin, and coriander, and enhanced with fresh ginger, garlic, and onions sautéed in ghee or coconut oil, this dhall delivers an incredible depth of flavor. Optional spinach adds an extra dose of greens, while a garnish of fresh cilantro and a touch of lemon juice brighten the dish beautifully. Ready in under an hour, this versatile recipe pairs perfectly with steamed rice, roti, or can be enjoyed as a hearty, satisfying soup. Whether for a weeknight dinner or meal prep, this dhall recipe is your go-to for a healthy, vibrant meal.
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Recipe Information
Ingredients
- 1 cup Split red lentils
- 0.5 cup Yellow split peas (toor dal)
- 6 cups Water
- 1 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Ghee or coconut oil (for vegetarian option)
- 1 teaspoon Cumin seeds
- 1 teaspoon Black mustard seeds
- 3 cloves Garlic, minced
- 1 tablespoon Fresh ginger, grated
- 1 medium Onion, finely chopped
- 1 medium Tomato, diced
- 0.5 teaspoon Red chili powder
- 1 teaspoon Ground coriander
- 2 cups Spinach, chopped (optional, for added protein and greens)
- 0.25 cup Fresh cilantro, chopped (for garnish)
- 1 tablespoon Lemon juice
Instructions
Rinse the red lentils and yellow split peas under cold running water until the water runs clear. This removes excess starch and prevents the lentils from clumping together.
In a large pot, combine the rinsed lentils and split peas with 6 cups of water. Add turmeric powder and bring to a boil over medium-high heat.
Once the mixture starts boiling, reduce the heat to low, and skim off any foam that forms on the surface. Cover the pot partially with a lid and let it simmer for 25-30 minutes, stirring occasionally. Cook until the lentils and peas are soft and mushy.
While the lentils are cooking, heat the ghee or coconut oil in a small skillet over medium heat. Add cumin seeds and mustard seeds, and allow them to crackle for about 30 seconds.
Stir in the minced garlic, grated ginger, and chopped onions. Sauté until the onions are golden brown, about 5-7 minutes.
Add the diced tomato, red chili powder, and ground coriander to the skillet. Cook for 3-5 minutes, until the tomatoes break down and the spices are fragrant.
Once the lentils in the pot are cooked through, stir in the onion-tomato-spice mixture. Mix well to combine.
If desired, add the chopped spinach to the pot and cook for another 5 minutes until the spinach wilts and is fully integrated.
Stir in the salt, lemon juice, and adjust seasoning to taste. Simmer for an additional 2-3 minutes.
Serve hot, garnished with freshly chopped cilantro. Pair with steamed rice, roti, or enjoy as a standalone soup.
Nutrition Facts
Calories |
1482 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.9 g | 45% | |
| Saturated Fat | 18.3 g | 92% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 2560 mg | 111% | |
| Total Carbohydrate | 217.8 g | 79% | |
| Dietary Fiber | 46.9 g | 168% | |
| Total Sugars | 16.3 g | ||
| Protein | 84.3 g | 169% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 526 mg | 40% | |
| Iron | 29.5 mg | 164% | |
| Potassium | 4541 mg | 97% | |
*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.
