High Protein Dal Fry

Elevate your traditional dal fry with this High Protein Dal Fry recipe, a powerhouse of flavor and nutrition. Packed with a protein-rich mix of moong dal, masoor dal, chana dal, and black-eyed peas, this dish is simmered to creamy perfection and infused with bold Indian spices like garam masala, cumin, and turmeric. A fragrant onion-tomato masala base, enriched with the warmth of ginger, garlic, and green chilies, adds layers of depth to every bite. Finished with a splash of zesty lemon juice and a garnish of fresh coriander, this wholesome dal pairs beautifully with steamed rice or soft Indian bread for a nourishing and satisfying meal. Perfect for vegetarians and anyone seeking a high-protein comfort food option, this dal fry is as nutritious as it is delicious!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 0.5 cup Moong dal (split mung beans)
• 0.5 cup Masoor dal (red lentils)
• 0.25 cup Chana dal (split chickpeas)
• 0.5 cup Black-eyed peas
• 5 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Ghee or vegetable oil
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 1 large Onion, chopped
• 4 Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 2 Green chilies, chopped
• 2 medium Tomatoes, chopped
• 1 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 1 teaspoon Coriander powder
• 0.25 cup Fresh coriander leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the moong dal, masoor dal, chana dal, and black-eyed peas thoroughly under cold water until the water runs clear. Soak them together in plenty of water for at least 30 minutes.

Step 2

Drain the soaked lentils and peas and add them to a large pressure cooker. Add 5 cups of water, turmeric powder, and salt. Cook on medium heat for 3-4 whistles or until the lentils are soft. If not using a pressure cooker, boil the mixture until all lentils are tender.

Step 3

In a separate pan, heat the ghee or vegetable oil over medium heat. Add cumin seeds and mustard seeds and let them splutter for a few seconds.

Step 4

Add chopped onions and sauté until they turn golden brown.

Step 5

Stir in the minced garlic, grated ginger, and chopped green chilies. Sauté for another minute until the raw smell disappears.

Step 6

Add the chopped tomatoes and cook until they soften, about 5 minutes.

Step 7

Add red chili powder, garam masala, and coriander powder. Mix well and cook for another 2 minutes until the spices are well incorporated.

Step 8

Pour the cooked lentil mixture into the pan with the onion-tomato mixture. Mix everything together and let it simmer for 10-15 minutes. Adjust salt to taste.

Step 9

Turn off the heat and add the lemon juice. Stir well.

Step 10

Garnish with fresh coriander leaves and serve hot with steamed rice or any Indian bread of your choice.

Nutrition Facts

Serving size	2132.7 grams (2132.7g)

Amount per serving	% Daily Value*
Calories	1212

Total Fat 37.50g	48%
Saturated Fat 18.50g	93%
Polyunsaturated Fat 0.00g
Cholesterol 72mg	24%
Sodium 2472mg	107%
Total Carbohydrate 174.80g	64%
Dietary Fiber 49.90g	178%
Total Sugars 34.00g
Protein 58.40g	117%

Vitamin D 0IU	0%
Calcium 520mg	40%
Iron 25mg	139%
Potassium 3997mg	85%

*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: 26.6%

Protein: 18.4%

Carbs: 55.0%