Punjabi Dal Fry
Punjabi Dal Fry is a rich and aromatic lentil curry from the Punjab region of India, made by simmering yellow lentils (like masoor or moong dal) with a base of onions, tomatoes, ginger, garlic, and a blend of spices such as cumin, coriander, and garam masala. It is typically finished with a tempering of ghee and cumin seeds, adding a final layer of depth and fragrance to the dish.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber, with a moderate amount of carbohydrates and healthy fats from ghee. A typical serving provides around 250-350 calories, along with essential nutrients like iron, folate, and B vitamins.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 12 g |
| Carbs | 30 g |
| Fat | 6 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 680 mg |
| Iron | 4.5 mg |
| Potassium | 550 mg |
| Folate | 180 mcg |
| Magnesium | 70 mg |
| Zinc | 2.5 mg |
| Phosphorus | 190 mg |
| Vitamin B6 | 0.4 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Punjabi Dal Fry is a staple comfort food in North Indian households, often served with rice or flatbreads like roti or naan, and it showcases the Punjabi culinary tradition of using a 'tadka' (tempering) to enhance flavors. Nutritionally, it is a balanced, protein-rich vegetarian dish that supports muscle health and digestion.
