Nutritional Facts of Dal Amritsari, Calories in Dal Amritsari

by Tarla Dalal
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Indian Party

How many calories does one serving of Dal Amritsari have?

One serving of Dal Amritsari gives 232 calories. Out of which carbohydrates comprise 74 calories, proteins account for 24 calories and remaining calories come from fat which is 134 calories.  One serving of Dal Amritsari provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

232 calories for 1 serving of Dal Amritsari, Cholesterol 0 mg, Carbohydrates 18.5g, Protein 6.1g, Fat 15.2g. 

Click here to view Dal Amritsari recipePunjabi Amritsari dal | langarwali dal | healthy Amritsari dal | with 24 amazing images.

Amritsari dal, as the name suggests is a dal from the city of Amritsar in North India. Prepared with whole black lentils or whole urad, this Punjabi Amritsari dalis ready in a jiffy when cooked in a pressure cooker, without compromising on the taste. Dal Amritsarimakes a protein rich dish as both, chana dal and urad dal are rich in protein. 

North-indian cuisine is wholesome and rich with generous use of dairy products. Be it their sabzis, dal or desserts, everything is simply delicious and finger-licking good! So, we have got you a super luscious recipe Dal amritsari also known as langarwali dal. 

This langarwali dal is a popular langar food ( food charity) served at different Gurudwar’s. One has deep respect for the Sikh’s who serve langar food with warmth, grace and gratitude. 

Dal Amritsari is one common preparation of Punjab, which is cooked on day-to-day basis. To get the perfect taste, you need to cook Punjabi Amritsari dal on a slow flame, it requires slow cooking. 

There are different versions of making Amritsari daland this is our version of making it. Also, the ingredients used in making of this recipe are basic, which are available in every Indian household pantry. 

A tadka or tempering is prepared for this Punjabi Amritsari dal with tomatoes onions and a blend of Punjabi spices. No Punjabi dal is complete without the use of some Punjabi garam masalas. Serve hot garnished with some chopped coriander or butter.

See why we think this is a healthy Amritsari dal ? Made mainly from chilkewali urad dal and chana dal which are both healthy. 1 cup of cooked chilkewali urad dal gives 69.30% of folic acid of your daily requirement of folate. 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

Is Dal Amritsari healthy?

Yes and no, depends on who is having it. Made from urad dal, onions, fresh cream and spices. 

Let's understand the Ingredients.

What's good.

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

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

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 which 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

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

Yes, but you have to remove the fresh cream. 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.

Can healthy individuals have Dal Amritsari?

Yes, this is healthy. 

DAL + ROTI (cereal) enhances protein value

Combine Dal Amritsari with  bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe or whole wheat rotiwhole wheat bhakri recipe to make a healthy combination. Note that when you combine any dal with any cereal like bajrajowarragibuckwheatbarley or whole wheat to enhance the protein value.

Bajra Roti

Bajra Roti

Dal Amritsari is high in

  1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 47% of RDA.
  2. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 35% of RDA.
  3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
  4. Phosphorus Phosphorous works closely with calcium to build bones. 17% of RDA.
  5. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 11% of RDA.

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 232 calories that come from one serving of Dal Amritsari?

Walking (6 kmph) = 1 hr 10 mins

Running (11 kmph) = 23 mins

Cycling (30 kmph) = 31 mins       

Swimming (2 kmph) = 40 mins

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

Value per serving% Daily Values
Energy232 cal12%
Protein6.1 g11%
Carbohydrates18.5 g6%
Fiber5.5 g22%
Fat15.2 g23%
Cholesterol0 mg0%
VITAMINS
Vitamin A545.9 mcg11%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C14.1 mg35%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)93.7 mcg47%
MINERALS
Calcium64.2 mg11%
Iron1.5 mg7%
Magnesium47.1 mg13%
Phosphorus100.8 mg17%
Sodium15.2 mg1%
Potassium301.4 mg6%
Zinc0.8 mg8%
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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