High Protein Mixed Dal

Packed with flavor and nutrition, this High Protein Mixed Dal is a wholesome dish that combines four varieties of protein-rich lentils—red lentils, split Bengal gram, split pigeon peas, and yellow mung beans—to create a hearty and satisfying meal. Simmered with aromatic spices like cumin, mustard seeds, and coriander, and enhanced with a touch of ghee or oil, this dal strikes the perfect balance between comfort and health. Fresh garlic, ginger, and tomatoes add depth, while a finishing squeeze of lemon juice and a sprinkling of cilantro brighten the dish, making it irresistibly vibrant. Ready in just an hour, this gluten-free and vegetarian recipe is ideal for lunch or dinner, and pairs beautifully with steamed rice or warm flatbreads. Perfect for meal prep or a cozy weeknight dinner, this nourishing dal is your next go-to recipe for a high-protein, plant-based delight!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 0.5 cup Red lentils (masoor dal)
• 0.5 cup Split Bengal gram (chana dal)
• 0.5 cup Split pigeon peas (toor dal)
• 0.5 cup Yellow mung beans (moong dal)
• 6 cups Water
• 2 tablespoons Ghee or vegetable oil
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 1 medium Onion, finely chopped
• 2 medium Tomatoes, chopped
• 1 teaspoon Ginger paste
• 1 teaspoon Garlic paste
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 1 teaspoon Salt
• 2 tablespoons Fresh cilantro (coriander) leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse all the lentils together thoroughly until the water runs clear. Soak them in water for about 30 minutes while preparing other ingredients.

Step 2

Drain the lentils and add them to a large pot. Add 6 cups of water and bring to a boil over medium heat. Remove any foam that forms on top. Reduce the heat to a simmer and cook the lentils until soft, about 25 minutes.

Step 3

In a separate pan, heat 2 tablespoons of ghee or vegetable oil over medium heat. Add cumin seeds and mustard seeds. Stir until they begin to pop.

Step 4

Add the chopped onion and sauté until golden brown.

Step 5

Stir in the ginger and garlic paste, cooking for 1-2 minutes until fragrant.

Step 6

Add the chopped tomatoes, turmeric powder, red chili powder, and coriander powder. Cook until the tomatoes are soft and the oil separates from the mixture.

Step 7

Combine the cooked spice mixture with the simmering lentils. Stir well to incorporate the flavors.

Step 8

Season the dal with salt and let it simmer gently for an additional 10 minutes to thicken and allow the flavors to meld.

Step 9

Remove from heat and add fresh lemon juice just before serving.

Step 10

Garnish with chopped cilantro leaves and serve hot with rice or bread of choice.

Nutrition Facts

Serving size	2266.6 grams (2266.6g)

Amount per serving	% Daily Value*
Calories	1579

Total Fat 37.00g	47%
Saturated Fat 18.80g	94%
Polyunsaturated Fat 0.00g
Cholesterol 72mg	24%
Sodium 2801mg	122%
Total Carbohydrate 233.60g	85%
Dietary Fiber 54.60g	195%
Total Sugars 22.30g
Protein 82.00g	164%

Vitamin D 0IU	0%
Calcium 460mg	35%
Iron 23mg	127%
Potassium 4818mg	103%

*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: 20.6%

Carbs: 58.6%