6 types of dals, their benefits, rules to follow, and dishes made with them

When it comes to a balanced diet, dal or lentils are considered to be an integral part of it. Wondering why? Well, it is mainly due to their rich nutrient profile and numerous health benefits. As per Rujuta Diwekar, nutritionist, dal is an excellent source of plant-based protein, which is vital for muscle repair, growth, and overall body function, especially in vegetarian and vegan diets. Dal is rich in fiber content that aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, which can be beneficial for weight management. Also, dals are packed with essential vitamins and minerals, including iron, folate, magnesium, and potassium, which support various bodily functions, such as energy production, oxygen transport, and bone health. Scroll down to read about the types of dal, their benefits, and the right way to eat them.

Toor Dal
Also known as pigeon pea lentils, they are rich in protein, fiber, and folic acid. As per experts, toor dal supports digestive health, heart health, and is particularly beneficial during pregnancy due to its folic acid content.

Dishes: Toor dal makes for the perfect lentil for making dishes like sambar and dal tadka.

Masoor Dal
Also known as red lentils, they are rich in protein, iron, and fiber, masoor dal helps boost energy levels, supports weight loss, and improves digestive health.

Dishes: Masoor dal is mostly used for making dal makhani, and iconic masoor dal curry.

Moong Dal
This dal variety is also called green gram and is low in calories and easy to digest. It is rich in protein, fiber, vitamins, and minerals, supporting heart health, weight management, and detoxification.

Dishes: It is perfect for making khichdi, moong dal pakoda, and chilla.

Chana Dal
It is also called split chickpea and is packed with protein, fiber, and essential minerals like iron and magnesium. Chana dal aids in blood sugar control, digestive health, and energy production.

Dishes: It is perfect for making chana dal curry, chana dal tadka, and even chana dal halwa,


Urad Dal
It is also called black gram and is rich in protein, fiber, and iron. As per experts, urad dal supports bone health, digestive health, and boosts energy levels.

Dishes: It is mainly used to make dal makhani, medu vada, and even dahi vada.

Masoor Malka
It is also known as split red lentils and is similar to whole red lentils. It is high in protein and fiber, helping with weight management, heart health, and digestive health.

Dishes: It is mainly used for making masoor dal soup and dal fry.

Three rules to follow while cooking dal

In a post on Instagram, Rujuta, shared three rules one must follow while cooking and eating dal to gain maximum benefits.

Rule 1: Soak and sprout the dal before cooking
As per Rujuta, soaking and sprouting the dal before cooking to reduce the anti-nutrients and allow the optimum enzyme action to break them down. They contain the anti-nutrient molecule that comes in the way of nutrient assimilation, which causes gas, bloating and indigestion in many people. Thus, soaking dal reduces the anti-nutrient and enhances the protein, micro-nutrient and digestibility of the pulses and legumes.

Rule 2: Using the right ratio of pulses and grains (1:3) and millets (1:2)
Rujuta also suggests to mix pulses with millets and grains to improve the essential to non-essential amino acid ratio. The ratio should be 1:3 when you use it with rice and 1:2 when you use it with a mixture of millets and grains. As per Rujuta, by doing so you help balance amino acids called methionine and lysine.

Rule 3: Have 5 types of pulses/legumes every week and in 5 different forms every month
As per Rujuta, it is important to have all variety of pulses and ensure to have them in different forms to optimise the intake of all nutrients. As per reports, India has more than 65,000 varieties of legumes and pulses. It is suggested to eat 5 different types of pulses and consume them in different forms like dal, papad, laddu, halwa, dosa, idli, pickle, etc. This will help ensure that you get the diversity needed for healthy gut bacteria.

Final words
As per experts and studies, incorporating these lentils into your diet provides a variety of essential nutrients and helps in maintaining overall health too. However, before adding anything new in the daily diet, one should consult a certified medical practitioner or nutritionist to avoid any side effects.