Protein is an essential nutrient for muscle growth, energy, and overall health. While many people rely on meat and dairy for protein, vegetarians and vegans can get their daily dose from dals (lentils), which are rich in protein, fiber, and essential minerals.
Here are 10 high-protein dals you should include in your daily meals:
1. Moong Dal (Yellow Split Gram)
- Protein: 24g per 100g
- Benefits: Easy to digest, rich in antioxidants, and supports weight loss.
- Best For: Khichdi, dal fry, or sprouted moong salads.
2. Masoor Dal (Red Lentils)
- Protein: 25g per 100g
- Benefits: High in iron, promotes heart health, and cooks quickly.
- Best For: Soups, stews, and spicy dal tadka.
3. Urad Dal (Black Gram)
- Protein: 25g per 100g
- Benefits: Strengthens bones, improves digestion, and boosts energy.
- Best For: Dal makhani, idli, dosa, and vada.
4. Chana Dal (Split Bengal Gram)
- Protein: 22g per 100g
- Benefits: Regulates blood sugar, high in fiber, and supports muscle growth.
- Best For: Dal fry, chana dal curry, and snacks.
5. Toor Dal (Pigeon Pea)
- Protein: 22g per 100g
- Benefits: Rich in folate, aids digestion, and strengthens immunity.
- Best For: Sambar, dal tadka, and South Indian dishes.
6. Kabuli Chana (Chickpeas/White Chana)
- Protein: 19g per 100g
- Benefits: High in fiber, supports weight loss, and improves gut health.
- Best For: Chana masala, hummus, and salads.
7. Rajma (Kidney Beans)
- Protein: 24g per 100g
- Benefits: Loaded with antioxidants, improves heart health, and reduces cholesterol.
- Best For: Rajma chawal, soups, and salads.
8. Moth Dal (Matki)
- Protein: 23g per 100g
- Benefits: Lowers blood pressure, rich in magnesium, and boosts metabolism.
- Best For: Usal, sprouts, and Maharashtrian dishes.
9. Kulthi Dal (Horse Gram)
- Protein: 22g per 100g
- Benefits: Helps in weight loss, improves kidney function, and fights anemia.
- Best For: Soups, rasam, and traditional Ayurvedic dishes.
10. Green Moong (Whole Green Gram)
- Protein: 24g per 100g
- Benefits: High in antioxidants, detoxifies the body, and supports digestion.
- Best For: Sprouts, salads, and curries.
How to Include These Dals in Your Diet?
- Start your day with moong dal chilla or sprout salad.
- Have dal tadka or sambar with rice for lunch.
- Snack on roasted chana or dal-based soups in the evening.
- Include rajma or chana curry in dinner for a protein-packed meal.
Final Thoughts
Dals are not only affordable but also versatile and protein-rich. By including a variety of these lentils in your diet, you can meet your daily protein needs naturally. Whether you prefer them as curries, soups, or sprouts, these dals will keep you healthy and energized throughout the day.
Which dal is your favorite? Let us know in the comments!
Also Read: Best 7 Protein Rich Foods for Pregnant Women (Vegetarian)
My Name is Sanjeev Vekariya, I cover Articles related to Baking, Recipes, Desserts and Cake . I have more than 5 Years of Experience in Writing Food Article.