Nutritional Facts of Spicy Mixed Dal, Calories in Spicy Mixed Dal

by Tarla Dalal
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Cuisine

How many calories does one serving of Spicy Mixed Dal have?

One serving of Spicy Mixed Dal gives 160 calories. Out of which carbohydrates comprise 56 calories, proteins account for 22 calories and remaining calories come from fat which is 77 calories.  One serving of Spicy Mixed Dal provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Spicy Mixed Dal Recipe. With five protein-rich dals, this Spicy Mixed Dal version combines curds and traditional spices to give a tangy, spicy, delectable accompaniment for parathas and rotis.

We have started by pressure cooking a combination of 5 dals: yellow moong dal, masoor dal, urad dal, chana dal and toovar dal to make spicy mixed dal. You can used any dals that you have available in your pantry to make the healthy mixed spicy dal. For the tempering take ghee in a kadhai, you can use oil or butter if you wish to. Add cumin seeds, onions and ginger garlic paste. Add tomatoes, use ripe ones to get the best quality dal. Further, add garam masala, coriander cumin seed powder and red chilli powder. Once all the masalas are cooked, add whisked curd which provides protein and calcium making the dal healthy. Add coriander leaves for freshness and add the cooked dal and cook it. Our Punjabi style mixed dal is ready to be served!!

To perk up the flavour of mixed dal you can even give it a twist by adding second tempering, Punjabi tadka over it or giving dal a chaunk!!

The spicy mixed dal recipe is easy and quick to prepare all you needn’t to do is soak the dals to ensure uniform cooking. At home we have it with steamed rice.

Most households routinely prepare dal as a part of their everyday meal. Different states have different homely ways of cooking dal, but one commonality is that most it are quick and easy to prepare so can prepared with much ado on a routine basis.

Is Spicy Mixed Dal healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

2. Masoor Dal  (split red lentils), Whole Massor : 1 cup off cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal

3. Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

4. Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal

5. Toor Dal (tuvar dal, arhar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. High in fiberdiabetic and heart friendly. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal

6. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

7. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

8. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

9. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

10. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics, heart patients and over weight individuals have Spicy Mixed Dal?

Yes, this recipe is good for diabetics, heart and weight loss. The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn.

 1 cup off cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.

 

Can healthy individuals have Spicy Mixed Dal?

YES.

Spicy Mixed Dal – A Wholesome Fare for One and All

Apart from paneer, dals are one of the best source of protein for vegetarians. A serving of this spicy mixed dal recipe | Punjabi style mixed dal | healthy mixed dal | fulfils 10% of your daily protein intake.  That means this dal is truly wholesome. It is a combination of 5 different varieties of dals – you are free to make your own combo though. The dals provide enough B vitamins as well – these are necessary to boost many metabolic reactions in the body.

Further calcium and phosphorus are two other minerals which you can stock up on with this dal. Both the nutrients are necessary to strengthen bones. With low sodium count, it completely suits those who want  low blood pressure dals and heart friendly dals.  Diabetics too can enjoy this fare. With not much to chew on, senior citizens are also sure to relish it. For kids, reduce the spice slightly. Overall, it’s a family delicacy. Serve it with whole wheat phulkas or bhakri

Spicy Mixed Dal is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 160 calories that come from Spicy Mixed Dal?

Walking (6 kmph) = 48 mins

Running (11 kmph) = 16 mins

Cycling (30 kmph) = 21 mins          

Swimming (2 kmph) = 27 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy160 cal8%
Protein5.5 g10%
Carbohydrates14 g5%
Fiber2.3 g9%
Fat8.6 g13%
Cholesterol4 mg1%
VITAMINS
Vitamin A240.3 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C8.4 mg21%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)28.1 mcg14%
MINERALS
Calcium85.3 mg14%
Iron1.1 mg5%
Magnesium28.2 mg8%
Phosphorus90.2 mg15%
Sodium14.6 mg1%
Potassium225.3 mg5%
Zinc0.5 mg5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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