How to make the regular Dal Chawal nutrition-dense: 4 tips that are total game changers

When it comes to soul food, many consider the humble plate of dal chawal as a comforting and soul-satisfying meal that transcends class, region, and age. This simple combination of lentils and rice carries with it the warmth of home, the memory of childhood, and the nourishment of generations. While it is often referred to as a plate or bowl of nostalgia, experts feel that these two don't make for a complete meal and one needs to add other foods to meet the daily requirement of nutrients to keep the body active and energized. Here we have listed 4 tips one can follow to make dal chawal rich in nutrients and satisfying as well.

Once the dal is ready, tempering it with ghee, hing (asafoetida), jeera, garlic, mustard seeds, and green chilli not just enhances the flavour but also makes it gut-friendly. According to Rujuta Diwekar, a celebrity nutritionist and author, adding ghee tempering to dal enhances the nutrient value and digestibility.

Soaking lentils (dal) for a few hours before cooking improves digestion and boosts nutrient absorption. It is said that soaking breaks down complex sugars (oligosaccharides) that can cause gas and bloating. Also, soaked dals cook faster and more evenly, saving time and energy. The practice also reduces phytic acid, an anti-nutrient that blocks the absorption of iron, zinc, and calcium. Rujuta also recommends soaking and sprouting the dal before cooking to reduce the anti-nutrients and allow the optimum enzyme action to break them down. According to her, 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.

Whether you are cooking arhar, masoor, or moong dal, make sure to add some veggies to it. Mixing in veggies like spinach, carrots, bottle gourd, or tomatoes while cooking the dal helps boost fiber, vitamins, and minerals. While dal alone provides protein, veggies bring in essential vitamins like A, C, K, and minerals like iron and potassium. As per food experts, combining protein-rich dal with vegetables turns it into a more complete and wholesome dish.

While dal chawal with a dollop of ghee tastes divine. But, from the nutritional perspective, you need to add rich sources of protein and other nutrients to make it a balanced meal. One can pair the meal with a boiled egg, paneer bhurji, curd, or roasted peanuts for an extra protein punch. Don't forget to add mixed sprout salad, which makes for a crunchy and nutritious side full of protein, vitamins, and minerals. And if you are looking for something more filling and spicy, you may add sautéed soya chunks, as it is loaded with plant-based protein and great with simple masalas.

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