5 protein-rich dal recipes from across India

Dal has a rich and fascinating history that dates back to ancient times. Archaeological evidence suggests that lentils, in various forms, were a staple food during the Indus Valley Civilisation, marking the earliest known appearance of dal in Indian cuisine.

Today, with India’s diverse culinary landscape, every region has its own flavourful take on dal, blending local spices and ingredients to create comforting, protein-packed meals.

According to the Godrej Food Trends Report 2024, protein-rich foods and beverages will continue to dominate home cooking trends. As consumers focus on health, wellness and nutrient-dense meals, traditional dals, along with poultry and dairy, will remain top choices for their versatility and nutritive value.

Here are five delicious regional dal recipes that bring together taste and protein in every bite.

Punjabi tadka dal

A robust and hearty dal from Punjab, this dish combines toor dal and moong dal, enriched with a bold, ghee-infused tempering.

How to make it:

• Pressure cook toor dal and moong dal with turmeric and salt until soft.
• In ghee, temper cumin, mustard seeds, garlic, ginger and dried red chilies.
• Add this tadka to the dal, garnish with cilantro, and serve hot with rice or roti.

Why it’s protein-rich: The blend of lentils provides a balanced amino acid profile, boosting muscle-building protein.

Kerala parippu curry

A comforting South Indian dal, toor dal forms the base, while coconut oil and curry leaves enhance its earthy flavours.

How to make it:

• Cook toor dal with turmeric, cumin and fenugreek for a creamy texture.
• Prepare a tempering of mustard seeds, curry leaves, dried red chilies, onions and garlic in coconut oil.
• Mix the tempering into the dal and serve with steamed rice.

Why it’s protein-rich: Toor dal offers high-quality plant protein, while coconut oil adds healthy fats for energy.

Bengali moong dal

A fragrant, lightly sweetened dal, this dish gets its rich taste from roasted moong dal and warm Bengali spices.

How to make it:

• Dry roast moong dal until golden, then cook with ginger, green chilies and turmeric.
• Prepare a tempering of ghee, bay leaf, dried red chilies, cumin and panch phoron (five-spices).
• Pour the tempering over the dal, garnish with coriander and serve with rice.

Why it’s protein-rich: Roasting enhances protein digestibility, making this dal a nutrient-dense choice.

Maharashtrian matki usal

This dish uses sprouted moth beans (matki), making it an excellent source of plant-based protein.

How to make it:

• Sauté mustard seeds, cumin, curry leaves, onions, ginger and chilies.
• Add spices like turmeric, chili powder, garam masala, then stir in sprouted matki and water.
• Simmer until the beans are tender, then finish with grated coconut and cilantro.

Why it’s protein-rich: Sprouting increases protein availability, making matki usal a powerhouse of fiber, iron and amino acids.

Rajasthani panchmel dal

This protein-packed dal features five different lentils, making it a nutritional treasure trove.

How to make it:

• Soak and cook toor dal, chana dal, moong dal, masoor dal and urad dal with turmeric and salt.
• In ghee, temper cumin, dried red chilies, ginger, green chilies and onions.
• Mix the tempering into the dal, finish with garam masala and a squeeze of lemon, and serve hot.

Why it’s protein-rich: The mix of five lentils provides complete protein, ensuring a wholesome, balanced meal.

Which one are you trying first? Let us know!