No Ordinary Dal: Innovative Additions to Your Favourite Staple
Bonny Shah

Bonny Shah
30 March 2020

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

Dal Rice Pure

There’s nothing more comforting than coming home to a warm meal of dal and rice. Dals are one of the most important and often underrated proteins in every Indian kitchen. These high-protein pulses are a good source of carbohydrates and fibre. They also contain polyphenols and antioxidants which play a role in preventing degenerative conditions such as diabetes and cardiovascular disease.

Pulses add protein and fibre to your meals. They are also a good source of vitamins and minerals, such as iron, zinc, folate and magnesium. In addition, the phytochemicals, saponins, and tannins found in pulses contain antioxidants. Consuming dals may also improve serum lipid profiles and reduce cardiovascular disease risk factors, such as blood pressure, platelet activity and inflammation.

As pulses are high in fibre and have a low glycaemic index, dals are good for people with diabetes, they help in maintain healthy blood glucose and insulin levels.

With the recognition that pulses have now gained, there are many global preparations that can easily be whipped up with dal as the principal ingredient. We have put together a few meal ideas that you can try with your favourite high protein pulses.

Carrot and Dal Soup

Carrot and Dal Soup

This soup works perfectly for one of those under the weather days where all you need is some energy and warmth. You may use any dal for this but moong or masoor work well. All you need to do is sauté onions, ginger, garlic along with your favourite spices then add in your carrots, dal and some milk. Bring this to a boil and then purée it for a hearty soup with a creamy, velvety texture. Don’t forget to soak your dal, particularly if you are using moong dal. You could choose to use low-fat milk or even coconut milk to give it a nice rich texture.

Dal Gosht

Dal gosht is a popular mutton recipe that is a sort of mixture of a dal and mutton curry. To prepare this, start by boiling your dal along with the mutton pieces. Toor or masoor dal are generally used, but you can use any dal of your choice. In a pan, heat ghee and add jeera and dry red chillies. Next add onions followed by ginger - garlic paste and fry. Add pepper, red chilli powder, garam masala, dhania powder and fry. Once the meat is cooked, stir the dal into the masala mix and bring to a boil. Allow this to simmer for a while. Drizzle your preparation with a delicious ghee tadka in the end. Don’t be shy to prepare a big batch and refrigerate a portion of it for later. This dish tends to taste better with time.

Baked Sweet Potato Stuffed with Dal

This dish is an absolute knock-out and is best served on a cold or rainy day. Sweet potatoes are known to be a rich source of fibre and antioxidants. Together with high-protein pulses such as split lentils or dals, they can make an unimaginably delicious and nutritious meal. Cook your dal with some carrots and beans to a stew-like consistency. Bake the potatoes till the skin is crispy on the outside and the potato is soft on the inside. Once out of the oven, slit the sweet potatoes and add your dal mixture topped with yoghurt and coriander. Serve hot!

Can’t wait to cook up some of these delights? Try Tata Sampann’s range of unpolished dals to ensure you’re making the most of the nutritional value these pulses have to offer. Bon appétit!


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