High Protein Varan Bhat
Elevate your comfort food game with this High Protein Varan Bhat, a wholesome and nutritious twist on the traditional Maharashtrian classic. Packed with a trio of protein-rich dals—Toor Dal, Masoor Dal, and Moong Dal—this recipe delivers a creamy, flavorful dal tempered with aromatic spices like cumin, asafoetida, and curry leaves, all sizzled in ghee for a boost of richness. Paired with fluffy steamed rice, this dish is as satisfying as it is nourishing, offering a perfect balance of protein, fiber, and vibrant flavors. With just 15 minutes of prep and simple cooking techniques, it’s an ideal pick for a healthy weeknight dinner or a hearty vegetarian meal. Garnished with fresh coriander and a tangy splash of lemon juice, serve this protein-packed Varan Bhat piping hot with crispy papad or tangy pickle for a complete and fulfilling experience.
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Recipe Information
Ingredients
- 1 cup Toor Dal (pigeon peas)
- 0.5 cup Masoor Dal (red lentils)
- 0.5 cup Moong Dal (split yellow gram)
- 1 cup Rice
- 6 cups Water
- 0.5 teaspoon Turmeric Powder
- 1 teaspoon Salt
- 1 teaspoon Cumin Seeds
- 0.25 teaspoon Asafoetida (Hing)
- 1 teaspoon Ginger (grated)
- 1 piece Green Chili (slit)
- 8 leaves Curry Leaves
- 2 tablespoons Ghee (clarified butter)
- 2 tablespoons Coriander Leaves (chopped)
- 1 tablespoon Lemon Juice
Instructions
Rinse the toor dal, masoor dal, and moong dal together thoroughly under running water. Soak them for 15 minutes while prepping other ingredients.
Rinse the rice under running water until the water runs clear. Set aside.
In a pressure cooker, combine the soaked dals, 3 cups of water, and turmeric powder. Cook for 3 whistles or until the dals are fully cooked and soft. Let the pressure release naturally.
In a separate pot, cook the rice with 3 cups of water and a pinch of salt. Cover and simmer until the rice is fluffy and fully cooked. Set aside.
Once the pressure from the cooker is released, open the lid and whisk the cooked dals to make them smooth and creamy. Add salt to taste and mix well. Adjust the consistency by adding more water if needed.
Heat ghee in a small pan over medium heat. Add cumin seeds and let them sizzle. Add asafoetida, grated ginger, green chili, and curry leaves. Stir for 30 seconds until fragrant.
Pour the ghee tempering over the cooked dal and mix well to combine.
Simmer the dal on low heat for 5 minutes to allow the flavors to meld.
Turn off the heat and add chopped coriander leaves and lemon juice. Stir well.
To serve, plate a portion of rice (bhat) and ladle the dal (varan) on top. Enjoy it hot with a side of pickle or roasted papad for a complete meal.
Nutrition Facts
Calories |
1655 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.6 g | 44% | |
| Saturated Fat | 18.9 g | 94% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 73 mg | 24% | |
| Sodium | 2852 mg | 124% | |
| Total Carbohydrate | 259.4 g | 94% | |
| Dietary Fiber | 49.5 g | 177% | |
| Total Sugars | 4.8 g | ||
| Protein | 83.6 g | 167% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 430 mg | 33% | |
| Iron | 22.9 mg | 127% | |
| Potassium | 4964 mg | 106% | |
*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.
