Dal with Protein Chunks

Elevate your weeknight meals with this hearty and nutritious *Dal with Protein Chunks*. Featuring tender, protein-rich soya chunks paired with creamy toor dal (split pigeon peas), this dish is a perfect blend of flavor and nutrition. Aromatic spices such as cumin, mustard seeds, and garam masala come together with fresh ginger, garlic, and curry leaves to create a rich, savory base. The rehydrated protein chunks absorb the bold flavors, making every bite satisfyingly wholesome. Garnished with fresh cilantro and a splash of lemon juice, this protein-packed dal is ideal for a comforting yet healthy dinner. Serve it with steamed rice or warm roti for a balanced, plant-based meal your family will love.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 4 cups Water
• 1 teaspoon Salt
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Oil (vegetable or ghee)
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 3 cloves Garlic cloves, minced
• 1 teaspoon Ginger, minced
• 1 Green chili, slit lengthwise
• 8 leaves Curry leaves
• 1 cup Protein chunks (soya chunks or textured vegetable protein)
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the toor dal under running water until the water runs clear. Soak for 15 minutes (optional).

Step 2

In a pot or pressure cooker, add the rinsed dal, 4 cups of water, turmeric powder, and salt. Cook until soft. If using a pressure cooker, cook for 3-4 whistles. Set aside.

Step 3

Meanwhile, soak the protein chunks in hot water for 10 minutes to rehydrate. Once soft, squeeze out excess water and set aside.

Step 4

Heat oil in a large pan over medium heat. Add cumin seeds and mustard seeds. Let them splutter for a few seconds.

Step 5

Add the curry leaves, green chili, and chopped onions. Sauté until the onions are golden brown.

Step 6

Stir in the garlic, ginger, and tomatoes. Cook until the tomatoes soften and the mixture becomes a thick paste.

Step 7

Reduce the heat and add red chili powder, coriander powder, and garam masala. Cook for 1 minute to toast the spices.

Step 8

Add the protein chunks to the pan and mix well to coat them in the spice mixture. Cook for 2-3 minutes.

Step 9

Pour the cooked dal into the pan and mix well. Adjust the consistency by adding water if needed. Let it simmer for 10 minutes for the flavors to meld.

Step 10

Taste and adjust salt if needed. Turn off the heat and stir in fresh cilantro and lemon juice.

Step 11

Serve hot with steamed rice, roti, or naan. Enjoy your wholesome and protein-packed dal!

Nutrition Facts

Serving size	(1664.9g)

Amount per serving	% Daily Value*
Calories	1579.8

Total Fat 34.4g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2464.5mg	0%
Total Carbohydrate 200.8g	0%
Dietary Fiber 57.7g	0%
Total Sugars 26.2g
Protein 128.4g	0%

Vitamin D 0IU	0%
Calcium 844.1mg	0%
Iron 43.8mg	0%
Potassium 6370.1mg	0%

*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: 19.0%

Protein: 31.6%

Carbs: 49.4%