DAL – CALORIES & NUTRITION
| Ingredient | Amount | Calories | Carbs (g) | Protein (g) | Fat (g) | Sat Fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) | Sugar (g) |
| Toor / Masoor dal (raw) | 1 cup (200 g) | 700 | 120 | 50 | 4 | 0.6 | 0 | 10 | 30 | 6 |
| Water | 3 cups | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Turmeric powder | ½ tsp | 4 | 1 | 0.1 | 0.1 | 0 | 0 | 1 | 0.3 | 0 |
| Salt | 1 tsp | 0 | 0 | 0 | 0 | 0 | 0 | 2300 | 0 | 0 |
Tadka (Optional)
| Ingredient | Amount | Calories | Carbs (g) | Protein (g) | Fat (g) | Sat Fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) | Sugar (g) |
| Oil / Ghee | 1 tbsp | 120 | 0 | 0 | 14 | 4 | 0 | 0 | 0 | 0 |
| Cumin seeds | 1 tsp | 8 | 1 | 0.4 | 0.5 | 0 | 0 | 2 | 0.2 | 0 |
| Garlic | 2 cloves | 8 | 2 | 0.4 | 0 | 0 | 0 | 1 | 0.1 | 0 |
| Dry red chilli | 1 | 6 | 1 | 0.2 | 0.3 | 0 | 0 | 1 | 0.3 | 0 |
Total for Dal (with tadka): ~854 kcal
Total for Dal (without tadka): ~720 kcal
DAL – CALORIES & NUTRITION (per 100 g Cooked)
| Nutrient | Amount per 100 g |
| Calories | 140 kcal |
| Carbs (g) | 21 g |
| Protein (g) | 8.5 g |
| Fat (g) | 3.2 g |
| Saturated Fat (g) | 0.8 g |
| Cholesterol (mg) | 0 mg |
| Sodium (mg) | 380-400 mg |
| Fiber (g) | 5.2 g |
| Sugar (g) | 1 g |
Macros (per 100 g cooked dal)
- Carbs: ~21 g
- Protein: ~8.5 g
- Fat: ~3.2 g
- Fiber: ~5.2 g
If prepared without tadka, calories drop to ~115 kcal per 100 g and fat to ~0.8 g.
Macros (approx., with tadka)
- Carbs: ~125 g
- Protein: ~51 g
- Fat: ~19 g
- Saturated fat: ~4.6 g
- Fiber: ~31 g
- Sugar: ~6 g
- Sodium: ~2300-2350 mg
Simple Dal (Lentil Curry)
Ingredients (Serves 3-4)
- 1 cup dry lentils (toor dal or masoor dal)
- 3 cups water
- ½ tsp turmeric
- ½ tsp salt (or to taste)
Tadka (optional but traditional):
- 1 tbsp oil or ghee
- ½ tsp cumin seeds
- 2 cloves garlic, chopped
- 1 small onion, finely chopped
- 1 dried red chili (optional)
Instructions
- Rinse the dal until water runs clear.
- Add dal, water, turmeric, and salt to a pot or pressure cooker.
- Cook until soft
- Pressure cooker: 3-4 whistles
- Pot: 25-30 minutes
- Mash lightly for a smooth texture.
- Heat oil/ghee in a small pan. Add cumin, garlic, onion, and chili.
- Cook until golden, then pour the tadka over the dal.
- Simmer 2-3 minutes and serve hot.
Nutrition (Approx. per 1 cup cooked dal, without tadka)
- Calories: ~180 kcal
- Carbs: ~30 g
- Protein: ~12 g
- Fat: ~1 g
- Fiber: ~8 g
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