High Protein Classic Indian Dhaal

Experience the comforting warmth and robust flavors of our High Protein Classic Indian Dhaal, a nutrient-dense dish that perfectly balances health and heartiness. Made with a trio of protein-packed lentils—red lentils (masoor dal), split chickpea lentils (chana dal), and split pigeon peas (toor dal)—this wholesome recipe is spiced with aromatic turmeric, cumin, and garam masala for a rich, earthy depth. A vibrant tempering of fragrant garlic, ginger, green chilies, and caramelized onions elevates the dish, while a fresh burst of lemon juice and coriander adds brightness to every bite. Ready in under an hour, this satisfying dhaal is the ultimate comfort food, perfect for pairing with steamed rice or warm Indian bread to create a nourishing meal the whole family will love. Whether you're craving authentic Indian flavors or seeking a high-protein vegan option, this dhaal is a must-try!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 0.5 cup Red lentils (masoor dal)
• 0.5 cup Split chickpea lentils (chana dal)
• 0.5 cup Split pigeon peas (toor dal)
• 5 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Ghee or oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida (hing)
• 2 Green chilies, slit
• 1 teaspoon Ginger, grated
• 3 Garlic cloves, minced
• 1 medium Onion, finely chopped
• 1 medium Tomato, chopped
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Rinse the red lentils, split chickpea lentils, and split pigeon peas together under cold water until the water runs clear.

Step 2

In a large pot, combine the rinsed lentils with 5 cups of water and bring to a boil. Skim off any foam that forms on the surface.

Step 3

Add turmeric powder and salt to the pot. Lower the heat to a simmer, cover, and cook until the lentils are soft and fully cooked, about 25 to 30 minutes. Stir occasionally to ensure they do not stick to the bottom.

Step 4

While the lentils cook, prepare the tempering. In a separate pan, heat ghee or oil over medium heat.

Step 5

Add mustard seeds and let them splutter. Then add cumin seeds and asafoetida.

Step 6

Add the slit green chilies, grated ginger, and minced garlic. Sauté for a minute until fragrant.

Step 7

Add the chopped onion and sauté until it turns golden brown.

Step 8

Stir in the chopped tomato, coriander powder, and red chili powder. Cook until the tomatoes turn mushy and the oil starts to release from the sides of the mixture.

Step 9

Pour the tempering mixture into the cooked lentils and mix well. Let the dhaal simmer for another 10 minutes to meld the flavors together.

Step 10

Sprinkle in garam masala and stir. Add lemon juice just before serving.

Step 11

Garnish with fresh coriander leaves and serve hot with rice or Indian bread.

Nutrition Facts

Serving size	(1898.6g)

Amount per serving	% Daily Value*
Calories	1243.0

Total Fat 36.3g	0%
Saturated Fat 17.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 84mg	0%
Sodium 2483.3mg	0%
Total Carbohydrate 176.9g	0%
Dietary Fiber 43.0g	0%
Total Sugars 17.5g
Protein 57.3g	0%

Vitamin D 0IU	0%
Calcium 343.4mg	0%
Iron 18.6mg	0%
Potassium 3480.9mg	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: 25.9%

Protein: 18.1%

Carbs: 56.0%