Maa Ki Dal

Maa Ki Dal, often called 'Mother's Lentils,' is a rich and creamy black lentil dish from the Punjab region of India. It is traditionally made with whole black lentils (urad dal) and kidney beans (rajma), slow-cooked with a base of tomatoes, onions, and aromatic spices, and finished with a generous swirl of butter or cream.

🍽️ Nutrition at a glance

This dish is a nutritional powerhouse, offering a substantial amount of plant-based protein and dietary fiber from the lentils and beans. A typical serving contains roughly 350-450 calories, with the calorie count significantly influenced by the amount of butter or cream added during preparation.

Nutrition breakdown

Calories	250 kcal
Protein	12 g
Carbs	35 g
Fat	8 g
Fiber	8 g
Sugar	5 g
Sodium	450 mg
Potassium	550 mg
Iron	3.5 mg
Magnesium	80 mg
Phosphorus	180 mg
Folate	120 mcg
Vitamin B6	0.3 mg
Zinc	2.0 mg
Manganese	1.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, its name, which translates to 'mother's lentils,' evokes a sense of home-cooked comfort and nourishment. Nutritionally, it's a classic example of a complete protein when legumes are paired with grains like rice or naan, making it a staple for vegetarians.