2 Protein-Rich Traditional Dal Recipes

Have you ever thought about why dals are integral to Indian cuisine? 

Rich in protein, fibre, magnesium, calcium, B vitamins, folate, dals, or lentils boost our overall health. Therefore, Indian kitchens are always stocked up with different types of split pulses or legumes, including massoor dal, urad dal, moong dal, chana dal, arahar dal, etc. And dals, an irreplaceable part of one or other recipe in our daily meals, are the best food for healthy bones. Dal helps lower cholesterol levels and keeps the heart healthy. Furthermore, dals feature weight-loss-friendly fibres, making them a healthy choice for diet-conscious folks. Moreover, dal is a versatile ingredient that numerous tempting dishes can be made with it. It can be combined with different vegetables, rice, or whole wheat atta to make it tastier and healthier.

Dal with roti and rice is part of our everyday meals. But lentils can be used in many forms to have tasty dishes. Let’s look at two protein-rich dal-based recipes that are must-try dishes.

Dal Makhani recipe – A famous North Indian Punjabi cuisine recipe featuring a rich, creamy and flavorful dal, it is packed with taste and goodness. A classic Indian dish made using whole urad dal (kaali dal), rajma (kidney beans), spices, and butter can go well with roti and steamed rice. 

To prepare Dal Makhani recipe, you will need-

• Black gram/Urad dal – 1 cup
• Kidney Beans – 1/4 cup
• Hot water – 3 cups
• Salt as per Taste
• Garlic 6-7 cloves
• Kashmiri Red chili powder – 1 tsp
• Oil – 1 tbsp
• Ghee – 3 tbsp
• Ginger & Garlic Paste – 1 tbsp
• Tomato Puree – 1 cup
• Red Chili Powder – 1 tbsp
• Butter – 2 tbsp
• Sugar – 1 tsp
• Kasuri Methi
• Fresh Cream – 4 tbsp
• Garam masala powder 1tsp

Instructions

Wash and soak urad dal and rajma overnight in enough water. Next day, drain the water and add both to a pressure cooker. Cook both with 5-6 cups of water and salt as per taste. In a pan, heat oil. Add cumin seeds, 1 tsp ginger garlic paste and fry it for a minute. Now, add onions and fry till golden brown. Add green chillies and then tomato puree. Fry till the mixture turns golden and leaves oil. Now add the pressure-cooked Rajma and dal, stir well and let it boil. You can mash it a bit to get a smooth texture. Now, it’s time to add spices. As the dish is rich and creamy, the spices are subtle. Add garam masala and salt as per your taste. Give it a good mix, and let it boil. You can add water to adjust consistency. Now add ghee and stir well. To make your Dal Makhani creamy, rich, and tasty, add fresh cream and serve it with freshly chopped coriander leaves.

Dalma Recipe – This traditional dish from the Oriya cuisine is very delicious. This is nutritious preparation and can be made quickly. The mixture of pulses (moong/urad/chana/tur dal) with various vegetables and spices makes it a complete dish to try with chapati / steamed rice or fermented rice. 

To prepare Dalma Recipe, you will need

• 2 potatoes
• 1 cup pumpkin
• 1/2 green papaya
• 1 cup yam
• 1 radish
• 4 tomatoes
• 3 tablespoons grated coconut
• 1 tablespoon turmeric
• 2 tablespoon ghee
• 2 bay leaf
• 2 tablespoons coriander leaves
• 2 sweet potatoes
• 1 eggplant/ brinjal
• powdered jaggery as required
• 1/2 cup arbi (colocasia root)
• 100 gm green beans
• 2 raw bananas
• 100 gm moong dal
• 1-inch ginger
• 1 cup tur dal
• 2/3 dry red chilies
• 1 tablespoon cumin seeds
• hing/ asafoetida
• salt as required
• 3 cup water

Add washed dals, chopped vegetables (square shape), salt, turmeric, and water to a pressure cooker. Also, add green chilies, half of the grated coconut, and grated ginger. Cook till 2 whistles. Heat ghee in a pan and then turn off the flame. Now, add Pancho phoran and let it splutter. Add asafetida in the hot ghee. Now, add red chili powder, garam masala powder, and quickly add the cooked mix of dal and vegetables. Cover it completely for a minute. This will make the flavour remain inside. While serving, mix it well and garnish with grated coconut and coriander leaves.