High Protein Classic Indian Dhal

Dive into the heart of traditional Indian comfort food with this High Protein Classic Indian Dhal that’s both nourishing and bursting with flavor. This wholesome recipe combines red lentils and split yellow peas, creating a protein-packed meal that’s perfect for vegetarians and vegans alike. Aromatic spices like turmeric, cumin, and coriander are perfectly balanced with fresh ginger, garlic, and juicy tomatoes, creating a lusciously spiced stew. Finished with a squeeze of fresh lemon juice and a sprinkle of vibrant cilantro, this dhal is a warming, satisfying dish that pairs beautifully with rice or naan. Ready in just under an hour, it’s a simple yet authentically flavorful way to enjoy a healthy, plant-based meal that’s as rich in nutrients as it is in taste. Perfect for meal prep, weeknight dinners, or a comforting addition to your Indian-inspired feast!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 cup Red lentils
• 1 cup Split yellow peas
• 6 cups Water
• 1 large, finely chopped Onion
• 2 medium, chopped Tomato
• 4 minced Garlic cloves
• 1 inch piece, minced Fresh ginger
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Red chili powder
• 1 teaspoon or to taste Salt
• 2 tablespoons Ghee or vegetable oil
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 0.25 cup, chopped Fresh cilantro leaves
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the red lentils and split yellow peas under cold water until the water runs clear. Drain them well.

Step 2

In a large pot, combine the lentils, split peas, and water. Bring to a boil over medium-high heat, skimming off any foam that surfaces.

Step 3

Once boiling, reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the lentils and peas are tender. Stir occasionally to prevent sticking.

Step 4

Meanwhile, heat the ghee or vegetable oil in a large skillet over medium heat. Add the mustard seeds and cumin seeds. When the seeds begin to sizzle and pop, add the chopped onion.

Step 5

Sauté the onion until it becomes translucent, about 5-7 minutes. Add the minced garlic and ginger, and cook for another 2 minutes until fragrant.

Step 6

Stir in the chopped tomatoes, turmeric powder, ground cumin, ground coriander, and red chili powder. Cook, stirring occasionally, until the tomatoes break down and the mixture becomes saucy, about 5 minutes.

Step 7

Add this tomato-onion mixture to the pot with cooked lentils and peas. Stir well to combine all ingredients.

Step 8

Season the dhal with salt and let it simmer uncovered for another 10-15 minutes, stirring occasionally to meld flavors and thicken slightly.

Step 9

Finish with fresh lemon juice and garnish with chopped cilantro before serving.

Step 10

Serve hot with rice or naan as a high-protein main dish or side.

Nutrition Facts

Serving size	2418.9 grams (2418.9g)

Amount per serving	% Daily Value*
Calories	1440

Total Fat 34.80g	45%
Saturated Fat 18.30g	92%
Polyunsaturated Fat 0.20g
Cholesterol 72mg	24%
Sodium 4819mg	210%
Total Carbohydrate 220.10g	80%
Dietary Fiber 73.80g	264%
Total Sugars 50.00g
Protein 75.70g	151%

Vitamin D 0IU	0%
Calcium 428mg	33%
Iron 23mg	128%
Potassium 3847mg	82%

*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.

Source of Calories

Fat: 20.9%

Protein: 20.2%

Carbs: 58.8%