cooked dal
Also known as: lentils (cooked), dahl (cooked)
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Also known as: lentils (cooked), dahl (cooked)
Per 100g
Nutrition data source: USDA FoodData Central
Yes, cooked dal is highly nutritious. It is an excellent source of plant-based protein and dietary fiber, which supports digestive health and promotes satiety. Additionally, it is rich in essential minerals like iron, folate, and magnesium.
100g of cooked dal contains approximately 116 calories and 9.02g of protein. It is a low-fat food option, providing only 0.38g of fat per 100g serving, making it a lean source of energy.
Cooked dal is very effective for weight loss due to its high fiber and protein content. These nutrients help you feel full for longer periods, reducing the likelihood of overeating, while its low calorie density helps maintain a calorie deficit.
Naturally, cooked dal is both vegan and gluten-free. However, if you are eating it at a restaurant or following a specific recipe, ensure it wasn't prepared with ghee (clarified butter) or seasoned with asafoetida (hing) that contains wheat flour.
Yes, cooked dal is beneficial for diabetics because it has a low glycemic index. This helps regulate blood sugar levels by slowing the absorption of carbohydrates, preventing rapid spikes in glucose after meals.
To prepare dal, rinse dried lentils and boil them in water or broth until soft. Most people then add a 'tadka' or tempering, which involves sautéing spices like cumin, turmeric, and garlic in a small amount of oil and stirring it into the cooked lentils.
Cooked dal has a mild, earthy, and slightly nutty flavor with a soft, creamy texture. Because its natural flavor is subtle, it acts as a perfect base for absorbing aromatic spices like ginger, garlic, and chilies.
cooked dal is a versatile ingredient found in cuisines around the world. With 116 calories per 100g and 9.02 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the legume category with complete nutrition information.
View all legume →Cooked dal can be stored in an airtight container in the refrigerator for 3 to 5 days. It often thickens as it cools, so you may need to add a splash of water when reheating it to reach your desired consistency.
Yes, cooked dal freezes exceptionally well for up to 3 months. Store it in freezer-safe containers or bags; when ready to eat, thaw it in the refrigerator overnight and reheat it thoroughly on the stovetop or in the microwave.
Like many legumes, dal contains complex sugars that can cause gas. To reduce this effect, soak the lentils before cooking, rinse them thoroughly, and cook them with digestive-friendly spices like ginger, cumin, or asafoetida.