Split Pea and Lentil Dal
Split Pea and Lentil Dal is a hearty, comforting stew from the Indian subcontinent, made by simmering split peas and lentils until creamy. It's typically seasoned with aromatic spices like cumin, turmeric, and ginger, and often includes tomatoes, onions, and garlic for a rich, savory base.
🍽️ Nutrition at a glance
This dish is a plant-based powerhouse, high in protein and fiber while being low in fat, making it very filling and nutritious. A standard serving provides a good source of iron, folate, and complex carbohydrates, with roughly 250-350 calories.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 14 g |
| Carbs | 40 g |
| Fat | 1 g |
| Fiber | 12 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Potassium | 600 mg |
| Iron | 4.5 mg |
| Folate | 180 mcg |
| Magnesium | 70 mg |
| Phosphorus | 220 mg |
| Zinc | 2.2 mg |
| Thiamin (B1) | 0.4 mg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Dal is a cornerstone of Indian cuisine, with countless regional variations that reflect local ingredients and traditions. Nutritionally, the combination of lentils and split peas creates a complete protein, offering all essential amino acids, which is especially valuable in vegetarian diets.
