High Protein Arhar Ki Dal (Toor Dal)

Elevate your everyday lentil dish with this High Protein Arhar Ki Dal (Toor Dal), a nourishing twist on the classic Indian favorite. This recipe combines protein-packed toor dal and moong dal with nutrient-rich spinach and creamy paneer, creating a wholesome, satisfying meal. The aromatic tempering of cumin, ginger, garlic, and asafoetida infuses the dish with tantalizing flavors, while spices like garam masala and coriander add layers of warmth. Finished with a splash of lemon juice and a sprinkle of fresh cilantro, this dal strikes the perfect balance between comfort and nutrition. Simple to prepare in under an hour, it’s a versatile dish that can be paired perfectly with steamed rice or soft chapati for a hearty, protein-rich meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Toor Dal (split pigeon peas)
• 0.5 cup Moong Dal (yellow lentils)
• 4 cups Water
• 1 teaspoon Salt
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Ghee (clarified butter) or oil
• 1 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida (hing)
• 1 medium Onion, finely chopped
• 3 units Garlic cloves, minced
• 1 inch Ginger, grated
• 2 units Green chilies, slit
• 1 large Tomato, chopped
• 1 cup Spinach leaves, chopped
• 0.5 cup Paneer, cubed
• 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 and Moong Dal under running water until the water runs clear.

Step 2

In a pressure cooker, add the rinsed dals, 4 cups of water, salt, and turmeric powder. Close the lid and pressure cook for 3-4 whistles or until the dals are soft and cooked through. Set aside.

Step 3

In a deep pan, heat ghee (or oil) over medium heat. Add cumin seeds and let them splutter.

Step 4

Add a pinch of asafoetida, followed by chopped onions. Sauté until the onions turn golden brown.

Step 5

Stir in the minced garlic, grated ginger, and slit green chilies. Cook for another 2 minutes until fragrant.

Step 6

Add chopped tomatoes and cook until they become soft and the oil starts to leave the sides.

Step 7

Mix in the spinach leaves and cook until wilted.

Step 8

Add the paneer cubes and cook for 2-3 minutes, allowing them to absorb the flavors.

Step 9

Sprinkle red chili powder, coriander powder, and garam masala. Stir well to combine.

Step 10

Pour the cooked dal into the pan and mix everything thoroughly. Simmer for 5-7 minutes to blend the flavors.

Step 11

Adjust the consistency of the dal by adding more water if needed. Check the seasoning and add more salt if necessary.

Step 12

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

Step 13

Serve hot with steamed rice or chapati, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	(1824.8g)

Amount per serving	% Daily Value*
Calories	1751.8

Total Fat 59.4g	0%
Saturated Fat 33.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 150.7mg	0%
Sodium 2538.5mg	0%
Total Carbohydrate 221.5g	0%
Dietary Fiber 47.1g	0%
Total Sugars 22.3g
Protein 98.0g	0%

Vitamin D 0IU	0%
Calcium 977.5mg	0%
Iron 20.0mg	0%
Potassium 5401.6mg	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: 29.5%

Protein: 21.6%

Carbs: 48.9%