Mixed Dal Fry is a delicious, protein-packed dish combining five types of lentils. It’s a comforting and nourishing meal, made even more flavorful with a simple yet aromatic tadka of onions, tomatoes, and fragrant spices. This mixed dal is rich in essential nutrients like protein, fiber, and antioxidants, making it a balanced meal that pairs perfectly with rice or chapati. Light yet satisfying, it’s a staple in Indian households and offers endless warmth and flavor.
Health Benefits:
- Rich in Plant-Based Protein: A blend of five different lentils ensures a high protein content, crucial for muscle repair and growth.
- Supports Digestion: Lentils are high in fiber, which promotes digestion and gut health.
- Antioxidant-Rich: Onions, tomatoes, and spices like turmeric and garlic provide a rich source of antioxidants.
- Low in Fat: If cooked with minimal ghee, this dish remains heart-healthy and light.
Nutritional Highlights:
- High in Protein: Thanks to the variety of lentils
- Rich in Fiber: Lentils and vegetables provide a good amount of dietary fiber
- Low in Fat: A healthy balance with minimal use of ghee or oil
- Rich in Iron and Folate: Lentils provide essential nutrients for energy and blood health
- Gluten-Free
Nutritional Information (Per Serving):
- Calories: 240
- Protein: 12g
- Fat: 8g
- Carbohydrates: 30g
- Fiber: 7g
- Iron: 15% of daily value
Ingredients:
- Toor Dal (Pigeon Pea Lentils): ¼ cup
- Moong Dal (Yellow Lentils): ¼ cup
- Masoor Dal (Red Lentils): ¼ cup
- Chana Dal (Split Bengal Gram): ¼ cup
- Urad Dal (Black Gram Lentils): ¼ cup
- Onion: 1 medium, finely chopped
- Tomato: 1 medium, finely chopped
- Green Chilies: 2, slit lengthwise
- Ginger-Garlic Paste: 1 tsp
- Turmeric Powder: ½ tsp
- Red Chili Powder: 1 tsp
- Cumin Seeds (Jeera): 1 tsp
- Asafoetida (Hing): A pinch
- Garam Masala: ½ tsp
- Coriander Powder: 1 tsp
- Cumin Powder: 1 tsp
- Fresh Coriander Leaves: 2 tbsp, finely chopped
- Ghee (Clarified Butter) or Oil: 2 tbsp
- Salt: To taste
- Water: 4-5 cups (for boiling lentils)
- Lemon Wedge: For serving (optional)
Recipe Instructions:
- Soak and Cook the Dal: Rinse the five types of dal (toor dal, moong dal, masoor dal, chana dal, and urad dal) under cold running water until the water runs clear. Soak the lentils for 20 minutes. After soaking, drain the lentils and pressure cook them with 4-5 cups of water, turmeric powder, and a pinch of salt. Cook for 2-3 whistles until soft. Set aside.
2. Prepare the Tadka (Tempering)
Heat 2 tbsp ghee or oil in a large pan over medium heat. Once the ghee is hot, add cumin seeds and let them crackle. Add a pinch of asafoetida, followed by finely chopped onions. Sauté the onions until they become golden brown. Add the ginger-garlic paste and green chilies, cooking for another minute until fragrant.
3. Add Tomatoes and Spices
Stir in the finely chopped tomatoes and cook until they soften and the oil starts to separate. Then add red chili powder, coriander powder, cumin powder, and salt. Mix well and cook for 2-3 minutes until the spices are well incorporated with the tomatoes.
4. Mix in the Cooked Dal
Add the cooked dal mixture to the pan with the tempered spices. Stir well to combine and adjust the consistency by adding more water if necessary. Simmer the mixture for 5-10 minutes on low heat, stirring occasionally. Sprinkle garam masala and freshly chopped coriander leaves on top.
5. Final Tempering (Optional)
For an extra layer of flavor, heat 1 tsp of ghee in a small pan. Add cumin seeds and a pinch of red chili powder, and then pour this over the dal just before serving.
6. Serve
Serve the mixed dal hot, garnished with fresh coriander leaves and a lemon wedge. Pair with steamed rice, chapati, or naan.
Tips and Tricks:
- Creamier Dal: Mash some of the cooked lentils before adding them to the tadka for a creamier texture.
- Boost Flavor: For a smoky flavor, use a coal tempering method (dungar) after the dal is cooked by placing a small piece of hot coal in a metal bowl inside the dal and pouring ghee over it, then covering it with a lid for 2 minutes.
- Vegan Option: Substitute ghee with oil for a vegan version.
