How many calories does one serving of  Masala Dal have?

One  serving (220 grams, 1 cup of dal)  of  Masala Dal gives 155 calories. Out of which carbohydrates comprise 86 calories, proteins account for 33.6 calories and remaining calories come from fat which is 33.3 calories.  One  serving of Masala Dal provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Masala Dal  recipe makes 4 servings of 220 grams each.

153 calories for 1 serving of Masala Dal, Cholesterol 0 mg, Carbohydrates 21.5g, Protein 8.4g, Fat 3.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Masala Dal

See masala dal recipe | mixed masala dal | healthy masala dal | 

masala dal is made from yellow moong dal, masoor dal, urad dal and toovar dal. Learn to make mixed masala dal.

But, this is one excellent masala dal you just cannot resist! made of four key varieties of pulses, cooked with onions and tomatoes, and perked up with a range of carefully chosen spices.

Masala dal is just the thing to have with a littler hot rice or bajra roti, jowar roti to complete a healthy Indian dinner.

masala dal is cooked in ghee that is rich in vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin A, Vitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cells as well as help in maintaining skin health and glow.

Is Masala Dal healthy?

This is a popular Dal which most of us have eaten it at some point. Punjabi Masala Dal comprises of Toor Dal, Masoor, Moong Dal,  chilkewali urad dal (spit black gram with skin), onions, tomatoes which are healthy and ghee for cooking which is again a helathy fat. So yes, you get your proteins, fiber and Vitamin B1. 

Yes, Masala Dal is healthy.

Let's understand the ingredients.

What's good in paunjabi dal tadka.

1. Toor Dal (tuvar dal, arhar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. It is High in fiber and diabetic and heart friendly also. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal. 

2. Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiber, potassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal. 

3. Masoor Dal  (split red lentils), Whole Massor : 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal. 

4. Urad Dal : 1 cup of cooked urad dal gives 69.30% of your daily requirement  of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal. 

4. Onions : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions.

5. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend. Read about 13 amazing benefits of tomatoes.  

5. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin A, Vitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee. 

6. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics, heart patients and over weight individuals have Masala Dal?

Yes, this recipe is very healthy. Diabetics and heart patients can enjoy this. Toor dal is high in fibre, provides protein and great for health.

Can healthy individuals have Masala Dal?

Yes, all ingredients in this recipe are healthy.  Please have this Indian dal on a weekly basis. We love giving and making healthy recipes at tarla dalal.

What to have with Masala Dal?

Always confusing what to pair with a healthy dal. Rice or not. Our call is to look for healthy options. If you are having rice, we say take a very small amount of rice and loads of dal. Rice is high in carbs so watch it. 

We highly recommend having a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

Jowar Roti

Masala Dal  are rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 21% of RDA.
2. Phosphorus : Phosphorous works closely with calcium to build bones. 21% of RDA.
3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
4. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 18% of RDA.
5. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 15% of RDA.