Eating healthy and delicious food is everyone’s wish and in that regard Indian Dal (Lentils) leads the way in giving you a wholesome nutritious meal. Dal is one of the most accessible, affordable and sustainable ways to lose weight as it is packed with high nutritional value of protein and fibre and low fat. Dal holds a special place in an Indian staple meal as it is a major part of many traditional dishes. Let’s explore the top 14 dals to make your meals healthier and tastier.
Top 14 Indian Dal you should have in your Meal Plan!
1. Masoor Dal
The healthiest of them all and the most common preparation of every Indian household. Masoor Dal is easy to prepare and makes an extraordinarily fulfilling meal if accompanied with some rotis or steamed rice. It is high in protein and low in fat, giving a mildly sweet and earthy flavour. It is a perfect choice for people seeking a light weight healthy and delicious meal.
2. Toor Dal
Toor dal is loaded with high protein, dietary fibre and essential vitamins and is a main ingredient in numerous soups, stews, and curries. It gives a creamy texture with a nutty taste. It is a staple Dal in Gujarati households. Various dishes such as Dal Dhokli, Handvo, Rasam, etc are prepared using Toor Dal.
3. Moong Dal
Derived from mung beans, Moong Dal is an easily digestible option for people seeking a protein rich meal. It pairs well with a variety of vegetables all well-cooked served with various Indian breads like that of Bajre ki Roti, Makka ki Roti, etc.
4. Chana Dal
Chana Dal, derived from Bengal Gram, is one of the most loved and delicious dals. It is mainly consumed by people seeking weight loss. According to USDA data, one mere cup of chana dal has 39 grams of protein, 121 grams of carbohydrate and 35 grams of dietary fibre. Besan is derived from Chana Dal.
5. Urad Dal
Urad Dal is famous for the popular punjabi Dal Makhani which is a mouth watering preparation with its velvety texture and rich flavours. It is super high in protein, iron and calcium and provides a nutritional boost to any meal.
Rajma or Kidney Beans are an essential legume in Indian cuisine. Rajma with its robust and meaty texture, is an amazing source of plant-based protein, fibre, and antioxidants. It is an excellent alternative to a typical Dal preparation.
7. Green Moong Dal
Made from whole mung beans, Green Moong Dal is a versatile and nutritious option. It is easy and quick to prepare. Along with boosting blood circulation and enhancing skin health, it is high on protein and aids weight loss. It is an easy to digest Dal which can be served with anything and will work wonders for your health and taste.
8. Kabuli Chana
Chickpeas or Kabuli Chana, are protein powerhouses and a beloved ingredient worldwide. With a distinctive nutty flavour, they are loaded with high amounts of fibre, iron, and folate. The famous Chole Bhature is one of the main preparations using Kabuli Chana. In addition, it can be made into delectable curries, salads, or even roasted snacks.
9. Masoor Malka Dal
Masoor Malka Dal is a variant of Masoor Dal which is made from small orange lentils. It offers a smooth and delicate flavour when made into a curry preparation. It also contains high amounts of protein, fibre, and essential minerals. It can be used in soups, stews, or mixed with other dals for added depth of flavour.
10. Arhar Dal
Arhar Dal, commonly known as Tur Dal, is a staple in Indian households. It is a comforting preparation rich in protein, dietary fibre, folate, and decent amounts of carbs to satisfy hunger pangs. It’s the best option for people with diabetic and heart related problems.
Kulith, or horse gram, is an underrated gem among the family of Dals. It can give a healthy twist to your daily meals as it is nutrient-rich lentil. It is very common in South Indian preparations. It makes a meal light and easy to digest along with being rich in flavours.
Also known as Moth Beans, Matki Dal is high in fibre and zinc which helps in building muscles and aids weight loss. It contains Vitamin B which can be rather useful for heart patients for controlling cholesterol levels and blood pressure. If cooked with fresh herbs and vegetables, Matki Dal can be the most healthiest and delicious meals one could ask for.
13. White Urad Dal
White Urad Dal is a staple in South Indian cuisine as it is used to make Dosa and Idli batter. It offers a delightful creamy texture to any preparation. It is touted to be the highest in protein. A meal having White Urad Dal will surely be a fulfilling one.
14. Black Urad Dal
Whole Black Lentils is a must ingredient in Punjabi dishes. It offers heavy preparations and is mixed with other Dals to bring out a more fulfilling essence to the meal. High in protein, this Dal will surely keep one full for the longest as it offers high nutritional value with excellent antioxidant properties that make it beneficial for the heart, liver and kidneys.
All in all, Indian Dal can easily become an integral part of anyone’s meal and make it wholesome. Incorporating dal in regular meals will not just boost one’s heath but will also serve one’s taste buds to fullest. From protein-packed options like Masoor Dal and Toor Dal to the unique flavours of Kulith and Matki, there’s a dal to suit every palate. These top 14 Dals provide an amazing combination of protein and other vital nutrients rich meals with endless culinary possibilities. It’s high time to explore the diverse world of Dals and embrace them in our daily lives.