India is known for its distinct culinary traditions, and dal, or lentils, is one of the staples that unites all regions. Dals are not only a source of protein but also a key part of every Indian meal.
With so many different types of dal available, it can be overwhelming to know which ones to stock in your kitchen.
This article explores the types of Indian dal, their nutritional benefits, and why they should be a part of your daily diet.
Nutritional value of dal
Dals are highly nutritious and an essential part of a balanced diet. They are rich in protein, making them an excellent option for vegetarians and vegans.
Here are some of the key nutrients found in different types of dal:
- Protein: Helps in muscle repair and growth.
- Dietary Fiber: Boosts digestion and aids in weight management.
- Iron: Essential for producing red blood cells and preventing anaemia.
- Potassium: Helps regulate blood pressure.
- Folic Acid: Crucial for pregnant women and fetal development.
- Low Glycemic Index: Moderates blood sugar levels, making dal suitable for diabetics.
10 Different types of dal
India offers various dals to choose from. Here are the staple types of Indian dal you must have in your kitchen:
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Toor/Arhar Dal (Pigeon Pea Lentils)
A staple in many Indian homes, especially in South Indian cuisine, toor dal is used in dishes like sambhar. It has a mild flavour and cooks quickly, making it ideal for everyday meals.
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Moong Dal (Green Gram)
Available in split and whole form, it is light on the stomach and highly nutritious. It is perfect for soups, khichdi, and even desserts like moong dal halwa.
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Masoor Dal (Red Lentils)
Masoor dal has an earthy flavour and cooks quickly. This makes it a versatile option for curries and stews.
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Chana Dal (Bengal Gram)
A hearty lentil with a nutty taste, it is also a great source of fibre. It is often used in curries, snacks, and desserts.
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Urad Dal (Black Gram)
Urad dal comes in two forms: split and whole. It’s a key ingredient in South Indian dishes like idli, dosa, and vada. Whole urad dal is also used in Punjabi delicacies like dal makhani.
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Rajma (Kidney Beans)
Though technically a legume, rajma is often grouped with dals in Indian households. It’s cooked in rich tomato-based gravies and served with rice.
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Lobia (Black-eyed Peas)
Lobia is known for its creamy texture and mild flavour, and is commonly used in North Indian curries.
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Masoor Whole (Brown Lentils)
Whole masoor is similar to red lentils but has a more robust flavour. It is perfect for hearty stews and dals.
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Matki dal (moth beans)
A protein-rich dal that is great for building muscles and providing energy.
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Gahat dal (horse gram)
A winter special dal from the mountains of Uttarakhand. It has the highest protein content and is rich in iron, calcium, and other nutrients.
How to make a dal?
Preparing dal is both simple and versatile. Here’s an easy recipe to get you started:
Ingredients:
- 1 cup dal (any type of your choice)
- 3 cups water
- 1 medium onion (chopped)
- 1 medium tomato (chopped)
- 1 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 2-3 garlic cloves (minced)
- 1-2 green chillies (optional)
- 1 tablespoon oil or ghee
- Salt to taste
- Fresh coriander leaves for garnish
Method:
- Wash the dal and soak it for 15-30 minutes.
- Boil the dal in a pot or pressure cooker with water, turmeric and salt.
- Heat oil or ghee in a pan. Add cumin seeds and let them splutter.
- Add garlic, onions, and green chillies. Sauté until the onions are golden brown.
- Stir in sliced tomatoes and cook until they soften.
- Pour the cooked dal into the pan. Simmer for 5-10 minutes, adjusting the consistency with water if needed.
- Garnish with fresh coriander leaves, then serve hot with rice or roti.
This recipe is highly customisable. For a unique twist, you can add spices like garam masala, curry leaves, or tamarind.