How many calories does one serving of panchmel dal have?

One serving of  panchmel dal  (180 grams ) gives 175 calories. Out of which carbohydrates comprise 100 calories, proteins account for 36 calories and remaining calories come from fat which is 38 calories. One Chana Dal Paratha provides about 8.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

One serving of  panchmel dal  (180 grams ) recipe,  serves 6. 

See panchmel dal recipe | Rajasthani dal panchratan | Jain panchratna dal |  healthy mixed tadka dal fry |

Panchmel Dal, also known as Rajasthani Dal Panchratan or Jain Panchratna Dal, is a celebrated Indian dish that derives its name and nutritional power from the combination of five different dals (lentils). This recipe features a robust mix of toor dal, chana dal, green moong dal, urad dal, and whole moong. This powerful blend makes it an exceptional source of plant-based protein, offering a complete amino acid profile crucial for muscle repair, energy, and overall health—an especially vital benefit for vegetarians.

Is  Panchmel dal healthy ?

The Panchmel Dal (also known as Rajasthani Dal Panchratan or Jain Panchratna Dal) is an exceptionally healthy dish, primarily due to its five-lentil composition. It features a blend of toor dal, chana dal, green moong dal, urad dal, and yellow moong dal. This mix provides a powerhouse of plant-based protein, offering a wide spectrum of essential amino acids often missed in single-lentil dishes. The high proteincontent makes it incredibly satiating, aiding in weight management by keeping you fuller for longer. Furthermore, the inclusion of multiple dals ensures a higher overall dietary fiber content, which is crucial for good digestive health.

This recipe is highly beneficial for individuals with diabetes and those concerned about heart health. The generous amount of fiber helps regulate blood sugar levels by slowing down the absorption of carbohydrates, leading to a more controlled release of glucose. For the heart, the dals are naturally low in fatand contain zero cholesterol. The fiber content actively works to reduce LDL ("bad") cholesterol, while the presence of minerals like potassium and magnesium helps in maintaining healthy blood pressure levels.

The Panchmel Dal recipe is also traditionally Jain-friendly, as it is prepared without onions or garlic, relying instead on a rich profile of whole and ground spices. The flavorful tadka (tempering) is built using ghee, bay leaf, cloves, cumin seeds, and asafoetida (hing), which provide warmth and aroma. The characteristic tangy flavor comes from dried mango powder (amchur) and tamarind pulp, which are healthier flavoring agents than excessive amounts of fat or sodium. The technique of preparing the masala water ensures the powdered spices—like chilli powder, turmeric, and garam masala—are fully bloomed, maximizing flavor without over-frying them.

While the recipe is wholesome, a minor consideration is the use of ghee for the tempering; using the specified 1.5 tablespoons for 6 servings is reasonable and contributes healthy fats. To make it even healthier, it should be served with whole grains like roti or bajra rotla rather than refined options like naan or paratha, which are often high in refined flour and fat. Overall, Panchmel Dal is a versatile, nutrient-dense, and delicious staple that strongly supports a healthy lifestyle.

Is  panchmel dal good for diabetics, heart, weight loss and pregnancy  ?

Panchmel Dal is an outstanding, highly recommended dish for people managing diabetes, heart conditions, aiming for weight loss, and pregnant women.

Health Benefits for Diabetics and Weight Management

The strength of Panchmel Dal comes from its blend of five different dals (toor, chana, green moong, urad, and yellow moong). This mix is packed with plant-based protein and crucial dietary fiber. This makes it perfect for diabetics because the fiber slows down carbohydrate absorption, resulting in a much steadier, healthier release of glucose into the bloodstream, effectively managing blood sugar. For weight loss, the high protein and fiber content keeps you feeling full for longer, helping to curb cravings and naturally reduce your overall calorie intake.

Great for Heart Health and Pregnancy

Panchmel Dal is a powerful ally for heart patients due to its low content of saturated fat and zero cholesterol. The generous amount of fiber actively helps lower LDL ("bad" cholesterol) by binding to it and helping the body flush it out.

For pregnant women, this dal is incredibly nourishing. The five-dal blend ensures a rich supply of essential pregnancy nutrients, including protein for fetal development and folate (Vitamin B9), which is critical for preventing neural tube defects. It also provides iron to help fight common anemia. Simple preparation with natural spices like turmeric and cumin makes the dish easy to digest, which can be a relief during pregnancy.

Maximizing Nutritional Value

To get the most out of your Panchmel Dal, especially if you're managing diabetes or aiming for weight loss, practice proper portion control. The recipe uses natural tangy agents like dried mango powder (amchur) and tamarind pulp instead of heavy oils or cream. For an even healthier meal, always serve the dal with whole grains, such as roti or paratha made from whole wheat flour, rather than refined naan. This nutritious and well-balanced dish is a staple that supports a healthy lifestyle for various dietary needs.