High Protein Traditional Indian Daal
Elevate your mealtime with this "High Protein Traditional Indian Daal," a wholesome and flavorful dish that’s rich in plant-based protein thanks to the perfect blend of toor dal (split pigeon peas) and masoor dal (red lentils). Infused with aromatic spices like cumin, turmeric, and coriander, alongside the warmth of ginger, garlic, and green chilies, this daal offers an authentic, comforting taste of Indian cuisine. Cooked until creamy and simmered with a fragrant tempering of ghee or oil, it’s both nutritious and satisfying. Ideal for vegetarians, vegans, or anyone seeking a healthy, protein-packed meal, this daal pairs beautifully with steamed basmati rice or fresh Indian flatbreads like roti or naan. Whether for busy weeknights or festive occasions, this quick yet hearty recipe is a must-try for lovers of traditional Indian flavors!
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 0.5 cup Masoor dal (red lentils)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Ghee (or oil for a vegan option)
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 0.25 teaspoon Hing (asafoetida)
- 1 teaspoon Ginger (grated)
- 3 cloves Garlic (minced)
- 1 unit Green chilies (chopped)
- 1 medium Onion (finely chopped)
- 2 medium Tomatoes (finely chopped)
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Red chili powder
- 2 tablespoons Fresh coriander leaves (chopped)
- 2 teaspoons Lemon juice
- 0.5 teaspoon Optional: Garam masala
Instructions
Rinse the toor dal and masoor dal thoroughly under running water until the water runs clear. Drain and set aside.
In a large pot or pressure cooker, combine the rinsed lentils, water, turmeric powder, and salt. Cook until the lentils are soft and mushy. If using a pressure cooker, cook for 2–3 whistles, and if using a regular pot, cook for 20–25 minutes, stirring occasionally. Once done, lightly mash the cooked lentils and set aside.
Heat ghee (or oil for a vegan option) in a large pan over medium heat. Add the cumin seeds and mustard seeds and let them splutter.
Add the hing (asafoetida), grated ginger, and minced garlic. Sauté until the garlic turns golden brown and fragrant.
Stir in the chopped green chilies and onions, and cook until the onions become translucent.
Add the chopped tomatoes and cook until they are soft and mushy, about 5 minutes. Stir occasionally to avoid sticking.
Mix in the coriander powder, cumin powder, and red chili powder. Cook for 1–2 minutes to let the spices release their aroma.
Pour the cooked lentils into the pan and mix well. Adjust the consistency by adding water if necessary, and let it simmer for 5–7 minutes over low heat.
Stir in the chopped fresh coriander leaves and optional garam masala, if using.
Turn off the heat and add the lemon juice. Mix well and serve hot.
Serve the high-protein daal with steamed basmati rice or Indian flatbreads such as roti or naan.
Nutrition Facts
Calories |
1217 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.6 g | 44% | |
| Saturated Fat | 18.3 g | 92% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 2456 mg | 107% | |
| Total Carbohydrate | 179.0 g | 65% | |
| Dietary Fiber | 46.0 g | 164% | |
| Total Sugars | 19.9 g | ||
| Protein | 59.7 g | 119% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 337 mg | 26% | |
| Iron | 18.2 mg | 101% | |
| Potassium | 4254 mg | 91% | |
*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.
