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A comforting and protein-rich twist on the classic dal fry. Soft-cooked lentils are tempered with aromatic spices and then enriched with fluffy scrambled eggs. A perfect one-pot meal with rice or roti.
For 4 servings
Pressure Cook the Dal
Prepare the Tempering and Masala
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A comforting and protein-rich twist on the classic dal fry. Soft-cooked lentils are tempered with aromatic spices and then enriched with fluffy scrambled eggs. A perfect one-pot meal with rice or roti.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 370.59 calories per serving with 18.74g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Scramble the Eggs
Combine and Finish
Replace eggs with 200g of crumbled firm tofu or paneer (for vegetarian). Sauté the tofu/paneer with the masala before adding the dal. Use a neutral oil instead of ghee.
Use a mix of toor dal and masoor dal (red lentils) for a creamier texture. Masoor dal cooks faster, so you may need to adjust pressure cooking time.
Increase the amount of green chilies and red chili powder, or add a pinch of black pepper along with the garam masala.
Add finely chopped vegetables like carrots, peas, or spinach to the onion-tomato masala to make it more nutritious.
The combination of lentils and eggs provides a high-quality, complete protein profile, essential for muscle repair, growth, and overall body function.
Toor dal is packed with dietary fiber, which aids in healthy digestion, promotes gut health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
The complex carbohydrates from lentils offer a sustained release of energy, while the iron content in both dal and eggs helps in preventing fatigue and improving vitality.
One serving of Egg Dal Fry contains approximately 350-400 calories, depending on the amount of ghee used. It's a well-balanced meal with a good mix of protein, carbohydrates, and fats.
Yes, Egg Dal Fry is a very healthy dish. It is an excellent source of protein from both lentils and eggs, and rich in dietary fiber from the dal. It provides essential vitamins and minerals, making it a nutritious and filling meal.
Absolutely. You can cook the dal in a regular pot on the stovetop. It will take longer, about 45-60 minutes, until the dal is completely soft and mushy. Make sure to add more water as needed during cooking.
This dish pairs wonderfully with steamed basmati rice, jeera rice, plain roti, chapati, or naan. A side of fresh salad or yogurt (raita) also complements it well.
You can store leftover Egg Dal Fry in an airtight container in the refrigerator for up to 2 days. Reheat thoroughly on the stovetop or in the microwave. You may need to add a splash of water to adjust the consistency upon reheating.