High Protein Indian Dal

Boost your mealtime protein with this High Protein Indian Dal, a hearty and flavorful dish that blends split red lentils, yellow pigeon peas, and protein-packed chickpeas. Infused with aromatic spices like turmeric, cumin, and garam masala, this dal is simmered to creamy perfection and finished with a zesty splash of lemon juice and fresh cilantro for a burst of freshness. In just an hour, you’ll have a wholesome and satisfying plant-based meal that’s perfect as a standalone dish or paired with steamed rice or warm naan. Packed with fiber, nutrients, and rich Indian flavors, this protein-rich dal is a comforting and nutritious option for vegetarians, vegans, or anyone looking to add a healthy, flavorful twist to their dinner menu.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Split red lentils (masoor dal)
• 0.5 cup Split yellow pigeon peas (toor dal)
• 1 cup Canned chickpeas, drained and rinsed
• 4 cups Water
• 1 medium Onion, finely chopped
• 1 large Tomato, chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 1 teaspoon Salt
• 2 tablespoons Vegetable oil
• 0.25 cup Fresh cilantro, chopped
• 0.5 whole Lemon, juiced

Directions

Step 1

Rinse the red lentils and pigeon peas under cold water until the water runs clear.

Step 2

In a large pot, combine the rinsed lentils, pigeon peas, and water. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low and simmer uncovered for 20-25 minutes, or until the lentils and peas are soft and mushy. Set aside.

Step 4

In a separate pan over medium heat, heat the vegetable oil and add the chopped onions. Sauté until the onions turn golden brown.

Step 5

Add the minced garlic and grated ginger to the onions and sauté for another 1-2 minutes until fragrant.

Step 6

Stir in the chopped tomatoes, turmeric powder, ground cumin, ground coriander, and red chili powder. Cook until the tomatoes soften, about 5 minutes.

Step 7

Add the drained and rinsed chickpeas to the tomato mixture, stirring well to combine.

Step 8

Pour the cooked lentil and pec mixture into the pan with the tomato and chickpea mix. Stir well to ensure everything is combined.

Step 9

Season the dal with salt and garam masala. Simmer for another 10 minutes to allow the flavors to meld together.

Step 10

Turn off the heat and stir in the lemon juice.

Step 11

Garnish with freshly chopped cilantro before serving.

Nutrition Facts

Serving size	1937.7 grams (1937.7g)

Amount per serving	% Daily Value*
Calories	1715

Total Fat 37.50g	48%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 16.80g
Cholesterol 0mg	0%
Sodium 3168mg	138%
Total Carbohydrate 268.00g	97%
Dietary Fiber 58.00g	207%
Total Sugars 23.10g
Protein 94.80g	190%

Vitamin D 0IU	0%
Calcium 448mg	34%
Iron 30mg	168%
Potassium 4173mg	89%

*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: 18.9%

Protein: 21.2%

Carbs: 59.9%