Panchmel Dal (Mixed Lentils)

```html Panchmel Dal Recipe: A High-Protein Vegetarian Delight

Panchmel Dal (Mixed Lentils): A Nutritious and Delicious Recipe

Looking for a wholesome, protein-rich meal that complements your vegetarian lifestyle? Whether you're managing a busy schedule, working out, or simply seeking healthy meals, Panchmel Dal (Mixed Lentils) is your go-to dish. This traditional Indian recipe masterfully combines the nutrition and flavors of five different lentils into one delightful meal.

What is Panchmel Dal?

Panchmel Dal, also known as mixed lentils, is a harmonious blend of five lentils: toor dal, chana dal, moong dal, urad dal, and masoor dal. Celebrating India's culinary richness, this dish offers a creamy texture with a spicy, earthy flavor profile, perfect for any meal.

Health Benefits

Packed with proteins, fibers, vitamins, and essential minerals like iron and magnesium, Panchmel Dal supports muscle growth and aids digestion. According to Healthline, lentils are beneficial for heart health and stabilizing blood sugar levels.

Ingredients & Substitutions

  • Toor Dal (Split Pigeon Pea) - 1/4 cup (50g)
  • Chana Dal (Split Chickpeas) - 1/4 cup (50g)
  • Moong Dal (Split Green Gram) - 1/4 cup (50g)
  • Urad Dal (Split Black Gram) - 1/4 cup (50g)
  • Masoor Dal (Red Lentils) - 1/4 cup (50g)
  • Water - 4 cups (960ml)
  • Turmeric Powder - 1 teaspoon (5g)
  • Salt to taste
  • Ghee or Oil - 2 tablespoons (30ml)
  • Cumin Seeds - 1 teaspoon (5g)
  • Asafoetida (Hing) - a pinch
  • Green Chilies - 2, slit
  • Onion - 1, finely chopped
  • Garlic - 4 cloves, minced
  • Ginger - 1-inch piece, minced
  • Tomatoes - 2, chopped
  • Garam Masala - 1 teaspoon (5g)
  • Coriander Leaves - a handful, chopped

Step-by-Step Method with Troubleshooting

  1. Rinse lentils thoroughly until water runs clear.
  2. Combine lentils, water, and turmeric in a pot. Bring to a boil.
  3. Simmer for 20-25 minutes until soft. Add salt.
  4. In a separate pan, heat ghee and crackle cumin seeds.
  5. Sauté asafoetida, chilies, onion, garlic, and ginger until aromatic.
  6. Add tomatoes and garam masala; cook until tomatoes soften.
  7. Mix the sautéed spices into the cooked lentils, simmer for 5 minutes.
  8. Garnish with coriander leaves before serving.

Troubleshooting: If the dal is too thick, add water. Adjust spices to taste. For a smoother consistency, blend some dal after cooking.

Nutritional Information

Food Item Calories (kcal) Protein (g) Carbs (g) Fats (g)
Panchmel Dal (1 serving) 250 18 40 5
Rebalance High-Protein Roti (1 piece) 110 6 20 2

Serving & Pairing Ideas

  • Serve with fluffy basmati rice.
  • Pair with a crisp, green salad.
  • Enjoy alongside Rebalance high-protein atta rotis.
  • Add a squeeze of lemon for extra zest.
  • Garnish with roasted cumin and pepper for added aroma.
  • Complement with grilled paneer for more protein.

Variations

  • Substitute with coconut milk for creaminess.
  • Add spinach for more nutrients.
  • Experiment with spices like curry leaves and mustard seeds.
  • Include vegetables like carrots or bell peppers.
  • Blend for a soup-like consistency.

Make-Ahead/Storage Tips

Refrigerate Panchmel Dal for up to 3 days in an airtight container. Freeze for 2-3 months if needed. Reheat gently, adding water for consistency.

Diet & Allergen Notes

This recipe is gluten-free (without roti), nut-free, and vegetarian. For a vegan version, replace ghee with oil. Check specific lentil packages for allergens.

Expert Tips

  • Use fresh lentils for best texture.
  • Pre-soak lentils for faster cooking.
  • Adjust spice level with chili quantity.
  • If dal thickens after cooling, stir in hot water before reheating.
  • Always adjust salt after cooking.

FAQs

  • Can I use just one type of dal? Yes, but the blend provides richer flavor.
  • Is Panchmel Dal good for weight loss? Yes, it's nutrient-dense and satisfying.
  • How can I make it spicier? Add more chilies or a dash of red chili powder.
  • Can I cook this in a slow cooker? Yes, cook on low for 6–8 hours.
  • Can it be made without oil? Yes, but the taste may differ. Use cooking spray if needed.

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