High Protein Traditional Indian Daal

Elevate your mealtime with this wholesome and flavorful High Protein Traditional Indian Daal, a hearty dish that’s a perfect balance of taste, nutrition, and comfort. Packed with a protein-rich blend of toor dal (split pigeon peas) and masoor dal (red lentils), this recipe is infused with warming spices like cumin, coriander, and a hint of red chili for a gentle kick. Cooked to creamy perfection and tempered with a fragrant tadka of ghee (or oil for a vegan option), garlic, ginger, and onions, this daal is a true celebration of Indian culinary tradition. Easy to prepare in just 40 minutes, this high-protein daal is ideal for busy weeknights or a satisfying family dinner. Serve it piping hot with steamed basmati rice or fluffy naan, and finish with a splash of lemon juice and a garnish of fresh coriander leaves for a tangy, herbaceous flair. Whether you're looking for a vegetarian protein boost or a soulful comfort food, this timeless Indian recipe promises to delight your taste buds and warm your heart.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 0.5 cup Masoor dal (red lentils)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Ghee (or oil for a vegan option)
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 0.25 teaspoon Hing (asafoetida)
• 1 teaspoon Ginger (grated)
• 3 cloves Garlic (minced)
• 1 unit Green chilies (chopped)
• 1 medium Onion (finely chopped)
• 2 medium Tomatoes (finely chopped)
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Red chili powder
• 2 tablespoons Fresh coriander leaves (chopped)
• 2 teaspoons Lemon juice
• 0.5 teaspoon Optional: Garam masala

Directions

Step 1

Rinse the toor dal and masoor dal thoroughly under running water until the water runs clear. Drain and set aside.

Step 2

In a large pot or pressure cooker, combine the rinsed lentils, water, turmeric powder, and salt. Cook until the lentils are soft and mushy. If using a pressure cooker, cook for 2–3 whistles, and if using a regular pot, cook for 20–25 minutes, stirring occasionally. Once done, lightly mash the cooked lentils and set aside.

Step 3

Heat ghee (or oil for a vegan option) in a large pan over medium heat. Add the cumin seeds and mustard seeds and let them splutter.

Step 4

Add the hing (asafoetida), grated ginger, and minced garlic. Sauté until the garlic turns golden brown and fragrant.

Step 5

Stir in the chopped green chilies and onions, and cook until the onions become translucent.

Step 6

Add the chopped tomatoes and cook until they are soft and mushy, about 5 minutes. Stir occasionally to avoid sticking.

Step 7

Mix in the coriander powder, cumin powder, and red chili powder. Cook for 1–2 minutes to let the spices release their aroma.

Step 8

Pour the cooked lentils into the pan and mix well. Adjust the consistency by adding water if necessary, and let it simmer for 5–7 minutes over low heat.

Step 9

Stir in the chopped fresh coriander leaves and optional garam masala, if using.

Step 10

Turn off the heat and add the lemon juice. Mix well and serve hot.

Step 11

Serve the high-protein daal with steamed basmati rice or Indian flatbreads such as roti or naan.

Nutrition Facts

Serving size	(1717.1g)

Amount per serving	% Daily Value*
Calories	1217.1

Total Fat 34.6g	0%
Saturated Fat 18.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 71.7mg	0%
Sodium 2456.5mg	0%
Total Carbohydrate 179.0g	0%
Dietary Fiber 46.0g	0%
Total Sugars 19.9g
Protein 59.7g	0%

Vitamin D 0IU	0%
Calcium 336.8mg	0%
Iron 18.2mg	0%
Potassium 4253.6mg	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: 24.6%

Protein: 18.9%

Carbs: 56.5%