Toor or moong dal
1 katori · ~150 g
170
Carbs24 g
Protein10 g
Fat2 g
Fibre6 g
Ten grams of protein, six of fibre. The same legumes as dal makhani, prepared honestly.
Worth eatingThe verdict
The dal you should actually be eating. Dal makhani's calories come from the cream, not the lentils.
Component by component
Per 1 katori dal + 2 roti. Estimates, not yet verified against IFCT 2017.
Tadka ghee
1 tbsp · ~12 g
105
Carbs0 g
Protein0 g
Fat12 g
Fibre0 g
The tempering is the dish. Cumin, garlic and chilli bloomed in ghee is not something to economise on.
Roti
2 pieces · ~80 g
240
Carbs46 g
Protein8 g
Fat2 g
Fibre6 g
Standard, and dal with roti is a complete protein.
Three ways to fix it
Ordered by what you give up.
Option 1 · Order this instead of dal makhani−310
Dal tadka or dal fry rather than makhani.
Same lentils, 310 fewer calories. Worth knowing that the difference between the two dishes is almost entirely cream and butter.
Taste cost: Real — it is a different dal
Option 2 · Add curd, drop a roti−120
One roti, a katori of curd alongside.
Better protein ratio and it holds you longer.
Taste cost: None
Option 3 · Mix the dals−0
Panchmel — five lentils together.
Broader amino acid profile and more fibre for the same calories. Traditional in Rajasthan and better than any single dal.
Taste cost: None