Ranking Dal in Terms of Protein Content

Dal (Indian Lentil soup) are a very important part of Indian cuisine. A lot of people don’t know that some dals are also protein-packed, and can make for excellent post-workout meals. Here’s a list ranking the protein content in different types of dals:

Dal makhani – 10.85 gm

DAL Makhani is a delicious creamy dish made with red kidney beans (rajma), boiled in a mixture of spices and butter. The dal is then topped with a layer of fresh cream and butter giving it its signature flavour. It’s a popular Punjabi dish, served with naan or rice, especially on rainy days.

Dal makhani is one of the most popular vegetarian dishes in India and can be found across all states making it an authentic Indian dish that you should try!

Dal tadka – 10.57 gm

Daal tadka is also a good source of protein, iron and calcium, magnesium and zinc. The dal is deliecios and very light for daily consumption.

Panchratna dal – 8.47 gm

Panchratna dal is a variety of dal (lentils) that contains 5 different types of lentils. It is considered to be one of the most nutritious and healthy legumes in India, since it contains all the essential amino acids that are required for good health.

Panchratna dal is commonly used in Indian cuisine and can be prepared by cooking each type of lentil separately, then mixing them with spices at the end. The dish varies depending on what type of panchratna you use: sambhar, dal makhani or dal tadka are popular versions.

Sambar – 7.92 gm

Sambar is a south indian dish. It is made with lentils, vegetables and spices. Sambar is considered a nutritious food and is often eaten with rice.

if you are looking for a protein-rich meal, you should eat dal makhani

Dal makhani is a rich source of protein, and it is also delicious. If you’re looking for a protein-rich meal, you will have a hard time finding one that beats this classic Punjabi dish.

The other recipes on this list are good sources of dal protein as well.


One of the most important aspects of eating is choosing a dish that is beneficial for our health. Dals are rich in nutrients and taste great! They can be cooked in a variety of ways, from simple to elaborate. As we saw above, not all dals are equal when it comes to protein content. Some have more than others, so if you’re looking for a protein-rich meal, you should eat dal makhani or dal tadka.

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Mango phirni

Ingredients required
Rice 100 gm (raw)
Ripe Mango 2-3 nos. (1 cup pulp)
Full fat milk 1 litre
Sugar 100 gm or as per taste
Elaichi powder a pinch
Almonds (chopped) 1 tbsp
Cashew nuts (chopped) 1 tbsp
Pistachios (chopped) 1 tbsp
Salt a pinch
For garnish
Ripe mango slices
Fresh mint sprigs

How to make Mango Phirni:
Wash the rice a couple of times. Soak the rice in water for 45 minutes, after soaking, drain the water and air dry the soaked rice.
Cut the mangoes and remove the flesh and transfer them to the grinding jar to make a puree.
Once the rice is completely dried, transfer to a mixer grinder and grind to a coarse texture, make sure not to grind too much. Further, soak the grounded rice in milk, take 200 ml milk from the 1 litre, and keep the remaining 800 ml milk for making the phirni.
Set a heavy bottom vessel on medium heat, add the remaining 800 ml of full-fat milk, stir and bring to a light simmer.
Once the milk is boiled, add the milk-soaked rice, make sure to stir while adding the rice, and cook for 10 minutes on medium flame while stirring in short intervals. Scrap off the sides while cooking. Make sure to stir continuously throughout the cooking process.
Once the phirni starts to thicken, lower the flame and stir continuously, cook until the rice grains are cooked.
Once the phirni is thickened, add the mango puree, and chopped nuts and stir well.
Taste for the sweetness and add the sugar accordingly, add a pinch of elaichi powder, stir and cook on medium-low flame while stirring for another 5-7 minutes. The consistency of the phirni should be thick.
Finish with a pinch of salt and stir well.
Transfer immediately in a sakora/kullhad to set, make sure the phirni is warm enough while setting in the sakora/kullhad.
Set in the fridge for a minimum of 3-4 hours or overnight. Once set, remove and serve chilled with some mango pieces as a garnish and a few fresh mint leaves.