Lentil Dal
Lentil Dal is a hearty, aromatic stew made from split lentils, typically cooked with onions, tomatoes, garlic, ginger, and a blend of spices like turmeric, cumin, and coriander. It is a foundational dish in South Asian cuisine, particularly in India, Pakistan, and Bangladesh, where it is often served as a staple alongside rice or flatbreads like roti or naan.
🍽️ Nutrition at a glance
This dish is a nutritional powerhouse, being high in plant-based protein and dietary fiber while being low in fat. It provides essential nutrients like iron, folate, and potassium, with a typical serving containing roughly 200-300 calories.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 12 g |
| Carbs | 40 g |
| Fat | 3.5 g |
| Fiber | 15 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 560 mg |
| Iron | 5.0 mg |
| Folate | 358 mcg |
| Magnesium | 70 mg |
| Phosphorus | 210 mg |
| Zinc | 2.0 mg |
| Thiamin (B1) | 0.3 mg |
| Vitamin B6 | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Dal is a symbol of comfort and sustenance, with countless regional variations that reflect local tastes and ingredients. Nutritionally, when paired with grains like rice or wheat, it forms a complete protein, making it an exceptionally balanced and affordable meal for millions.
