High Protein Traditional Dhall

Rich in flavor and brimming with nutrients, this High Protein Traditional Dhall is a hearty and wholesome dish that brings authentic South Asian comfort to your table. Made with split red lentils and yellow split peas, this protein-packed recipe is simmered to perfection with warm spices like turmeric, cumin, and coriander for a deeply aromatic base. The sautéed blend of garlic, ginger, onions, and tomatoes adds depth, while an optional handful of spinach boosts both flavor and nutrition. Finished with a squeeze of fresh lemon juice and a sprinkling of cilantro, this dhall is a versatile dish that can be enjoyed as a nourishing soup, paired with steamed rice, or served alongside fluffy roti. Easy to prepare and packed with plant-based protein, this recipe is perfect for vegetarians and anyone looking to enjoy a delicious, satisfying meal.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Split red lentils
• 0.5 cup Yellow split peas (toor dal)
• 6 cups Water
• 1 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Ghee or coconut oil (for vegetarian option)
• 1 teaspoon Cumin seeds
• 1 teaspoon Black mustard seeds
• 3 cloves Garlic, minced
• 1 tablespoon Fresh ginger, grated
• 1 medium Onion, finely chopped
• 1 medium Tomato, diced
• 0.5 teaspoon Red chili powder
• 1 teaspoon Ground coriander
• 2 cups Spinach, chopped (optional, for added protein and greens)
• 0.25 cup Fresh cilantro, chopped (for garnish)
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the red lentils and yellow split peas under cold running water until the water runs clear. This removes excess starch and prevents the lentils from clumping together.

Step 2

In a large pot, combine the rinsed lentils and split peas with 6 cups of water. Add turmeric powder and bring to a boil over medium-high heat.

Step 3

Once the mixture starts boiling, reduce the heat to low, and skim off any foam that forms on the surface. Cover the pot partially with a lid and let it simmer for 25-30 minutes, stirring occasionally. Cook until the lentils and peas are soft and mushy.

Step 4

While the lentils are cooking, heat the ghee or coconut oil in a small skillet over medium heat. Add cumin seeds and mustard seeds, and allow them to crackle for about 30 seconds.

Step 5

Stir in the minced garlic, grated ginger, and chopped onions. Sauté until the onions are golden brown, about 5-7 minutes.

Step 6

Add the diced tomato, red chili powder, and ground coriander to the skillet. Cook for 3-5 minutes, until the tomatoes break down and the spices are fragrant.

Step 7

Once the lentils in the pot are cooked through, stir in the onion-tomato-spice mixture. Mix well to combine.

Step 8

If desired, add the chopped spinach to the pot and cook for another 5 minutes until the spinach wilts and is fully integrated.

Step 9

Stir in the salt, lemon juice, and adjust seasoning to taste. Simmer for an additional 2-3 minutes.

Step 10

Serve hot, garnished with freshly chopped cilantro. Pair with steamed rice, roti, or enjoy as a standalone soup.

Nutrition Facts

Serving size	(2232.5g)

Amount per serving	% Daily Value*
Calories	1481.5

Total Fat 34.9g	0%
Saturated Fat 18.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 71.7mg	0%
Sodium 2560.5mg	0%
Total Carbohydrate 217.8g	0%
Dietary Fiber 46.9g	0%
Total Sugars 16.3g
Protein 84.3g	0%

Vitamin D 0IU	0%
Calcium 525.7mg	0%
Iron 29.5mg	0%
Potassium 4541.4mg	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: 20.6%

Protein: 22.1%

Carbs: 57.2%