Nutritional Facts of Dal Mughlai, Mughlai Dal, Calories in Dal Mughlai, Mughlai Dal

by Tarla Dalal
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How many calories does one serving of Dal Mughlai, Mughlai Dal  have?

One serving (200 grams) of Dal Mughlai, Mughlai Dal  gives 184 calories. Out of which carbohydrates comprise 95 calories, proteins account for 32 calories and remaining calories come from fat which is 57 calories.  One serving of Dal Mughlai, Mughlai Dal provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Dal Mughlai recipe serves 5 with 300 grams per serving.

184 calories for 1 serving of Dal Mughlai, Mughlai Dal, Cholesterol 0 mg, Carbohydrates 23.8g, Protein 8.1g, Fat 6.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Dal Mughlai, Mughlai Dal.

See dal Mughlai recipe | restaurant style Mughlai dal | Indian style shahi dal | with 39 amazing images.

dal Mughlai recipe | restaurant style Mughlai dal | Indian style shahi dal is a dal made in combination with vegetables. Learn how to make restaurant style Mughlai dal.

To make dal Mughlai, clean, wash and soak the dals for about 30 minutes. Drain. Add the tomatoes, bottle gourd, turmeric powder, salt and 3 cups of water in a pressure cooker and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Whisk the dals and keep aside. Heat the ghee in a deep pan and add the cumin seeds. When the seeds crackle, add the garlic, green chillies, ginger and onions and sauté on a medium flame for 2 to 3 minutes or till the onions turn light brown in colour. Add the whisked dal mixture and little salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Serve hot garnished with coriander.

Indian style shahi dal may have originated from the royal kitchens, but this one’s a delight to make in the kitchen as well as relish. Toovar and chana dals are pressure cooked with lauki, tomatoes and turmeric and mixed well, before a tadka of garlic, ginger and jeera is added to it. Delicious!

The vegetables add a contrasting texture to the dals. It is amazing to see how common ingredients can be combined to make a unique dal like restaurant style Mughlai dal which can be served with both chapati and steamed rice.

Tips for dal Mughlai. 1. Taste the dal before adding more salt. 2. Prefer to whisk the dal coarsely to enjoy a good mouthfeel. 3. For a non-Jain version, avoid adding the onions and garlic. It will taste equally good.

Is Mughlai Dal healthy?

Yes.

Let's understand the Ingredients.

What's good.

Toor Dal (tuvar dal, arhar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. It is High in fiber and diabetic and heart friendly also. 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

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 amounts of sodium which makes it very effective in regulating your blood pressure. Read this article on the complete benefits of chana dal

Tomatoes ( Cherry tomatoes, Yellow 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 woman'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.  

Doodhi (bottle gourd, lauki) : With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics. See the 10 benefits of bottlegourd article for complete information. 

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. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Can diabetics, heart patients and over weight individuals have Mughlai dal ?

Yes. Toor dal is rich in proteins, the building block of good health. It is High in fiber and diabetic and heart friendly also.

 

Mughlai dal for pregnant women ?

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

Can healthy individuals have Mughlai dal ?

Yes. 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 amounts of sodium which makes it very effective in regulating your blood pressure

Mughlai Dal is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 40% of RDA.
  2. 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 ) 27% of RDA.
  3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 22% of RDA.
  4. Phosphorus Phosphorus works closely with calcium to build bones. 21% of RDA.
  5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.

 

 

Value per serving% Daily Values
Energy184 cal9%
Protein8.1 g15%
Carbohydrates23.8 g8%
Fiber5.6 g22%
Fat6.3 g10%
Cholesterol0 mg0%
VITAMINS
Vitamin A205.2 mcg4%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C15.8 mg40%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)53.8 mcg27%
MINERALS
Calcium54.5 mg9%
Iron1.7 mg8%
Magnesium56.2 mg16%
Phosphorus125 mg21%
Sodium19.8 mg1%
Potassium451.9 mg10%
Zinc0.6 mg6%
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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