High Protein Dal Recipe with Crispy Lentil Fritters – A 2-in-1 Indian Meal Idea
There are days when you want a comforting bowl of dal… and then there are days when you want something crunchy, fun, and snacky too. This High Protein Dal with Crispy Lentil Fritters gives you both — a hearty, nourishing dal for lunch and crispy, savory pakoras from the same base for your evening tea.
This idea was born out of boredom. I had leftover dal and didn’t want to eat the same thing twice. So I shaped the leftover lentils into fritters, tossed them in a pan, and suddenly my plain lunch turned into a 2-in-1 feast. And the best part? It’s gut-friendly, rich in plant protein, and uses good fats — so even my dietitian gives it a thumbs-up.
Why You’ll Love This High Protein Indian Recipe
✅ Triple Lentil Blend – Red masoor, black masoor, and green moong for a complete amino acid profile
✅ Two Meals, One Prep – Cook once, enjoy as both lunch and snack
✅ Good Fats Only – Uses olive oil, air-fryer friendly, and rich in heart-healthy fats
✅ Satisfies Cravings – Soft and comforting dal, crispy pakoras for that crunchy bite
✅ Great for IBS & Gut Health – No heavy cream, minimal oil, high in fiber and protein
Ingredients (For 2–3 Servings)
For the High Protein Mixed Dal:
Red Masoor Dal – ½ cup
Split Moong Dal – ½ cup
Black Masoor Dal – ½ cup
Carrot – 50 gm, chopped into small cubes
Onion – 2 large, roughly chopped
Garlic – 1 whole pod
Ginger – 1-inch piece
Green Chilies – 6 to 10 (adjust to taste)
Tomato – 1 medium, chopped
Olive Oil – 3 tbsp (2 tsp for dal, 1 tbsp for frying paste)
Turmeric Powder – 1 tablespoon
Red Chili Powder – 1 tablespoon (or to taste)
Salt – As per taste
Water – As needed
For Crispy Lentil Fritters (Pakora):
Boiled lentils + carrots – Set aside from dal
Chickpea Flour (Besan) – ½ cup
Semolina (Suji) – ½ cup
Olive Oil – For shallow frying
Step-by-Step Recipe – Dal First, Then Pakora!
🔸 Step 1: Soak & Boil the Lentils
Soak red masoor, black masoor, and green moong dal together in hot water for 2–3 hours, or overnight in cold water.
Rinse well, then pressure cook with chopped carrots and 3 cups of water for 5 whistles.
Once cooled, set aside 1 cup of the boiled mixture for the fritters.
🔸 Step 2: Prepare the Masala Base
Roughly chop onion, tomato, garlic, ginger, and green chilies.
In a pan, heat 1 tbsp olive oil and sauté the mix with a pinch of salt until soft (don’t over-fry).
Let it cool, then blend into a smooth paste.
🔸 Step 3: Cook the High Protein Dal
In a clean pan, add 2 tsp olive oil.
Add half of the onion paste, then stir in:
1 tbsp turmeric powder
1 tbsp red chili powder
Salt to taste
Sauté until oil starts to separate.
Now add the boiled lentils with water and mix well.
Let the dal simmer for 5–7 minutes on low heat.
Garnish with fresh coriander if desired.
High Protein Dal with Crispy Lentil Fritters (2-in-1 Meal)
Equipment
- 1 Mixer Grinder
- 1 Pressure Cooker
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 1 Mixing bowl
Ingredients
- ½ Cup Red masoor dal
- ½ Cup split moong dal
- ½ Cup Black Masoor Dal
- 3 Large Onion
- 1 Whole Garlic PoD
- 50 GM Carrots
- 50 gm Tomato
- 2 tsp Red Chili Powder red chili powder (for color)
- 2 tsp Turmeric
- Salt To taste
- 1 Cups Chickpea Flour
- ½ Cup Semolina
- 3 tbsp Olive Oil
Instructions
- Boiled lentils and carrots (set aside from above)
- Olive oil for shallow frying
- Soak all three types of lentils in hot water for 2–3 hours (or overnight in cold water).
- Pressure cook the lentils with chopped carrots for 5 whistles.
- Set aside some boiled lentils + carrots for fritters.
- Roughly chop onions, garlic, ginger, green chilies, and tomato.
- Sauté them in olive oil with salt until soft (do not overfry). Let cool and blend into a paste.
- In a separate pan, heat 2 tsp olive oil. Add half the onion paste.
- Add turmeric, red chili powder, and salt. Cook until oil separates.
- Add the remaining boiled lentils and their water. Let boil gently.
- Serve the dal hot, garnished with coriander.
- For Fritters:
- Mash the set-aside boiled lentils and carrots.
- Mix in chickpea flour and semolina.
- Form small fritters and shallow fry in olive oil until golden.
- Serve with milk or green tea as an evening snack.
Notes
- These fritters can be air-fried for an even lighter option.
- Dietitian-approved for healthy fat intake — not a cheat meal!
- Great for lunch + snacks from a single prep.
How to Make Crispy Lentil Fritters (Pakoras)
This is the most exciting part — your protein-packed snack using the same boiled dal.
🔸 Step 1: Mash & Mix
Take the set-aside boiled lentils and carrots
Mash them slightly with a spoon or hand
Mix in:
½ cup chickpea flour
½ cup semolina
A pinch of salt, green chili (optional)
🔸 Step 2: Shape & Shallow Fry
Heat olive oil in a pan for shallow frying
Form small flat discs or dumplings with your hands
Fry each side for 2–3 minutes until golden and crisp
You can also use an air fryer to make them even lighter!
How I Eat This 2-in-1 Meal
For lunch: Hot bowl of high-protein dal with jeera rice or plain millets
For evening snack: A few fritters with warm milk or green tea — satisfying and guilt-free
This recipe is proof that eating healthy doesn’t mean boring. And if you’re someone managing bloating, IBS, or just looking for simple protein-rich Indian food, this one will definitely keep you full and happy.
Ingredient Benefits – Why This Recipe Works
✅ Red Masoor, Black Masoor & Moong Dal:
Rich in plant protein, iron, and zinc
Improve digestion and muscle recovery
Naturally low in fat and high in fiber
✅ Garlic, Ginger, Green Chili:
Aid digestion, boost metabolism, and enhance flavor
Anti-inflammatory and great for gut health
✅ Chickpea Flour & Semolina:
Add crunch and structure to the fritters
High in protein, complex carbs, and support slow energy release
✅ Olive Oil:
Provides healthy fat without the heaviness
Supports heart and brain health
Storage & Meal Prep Tips
Store dal and fritter mixture separately in airtight containers
Dal keeps well in the fridge for 3–4 days
Pakora mixture can be shaped fresh each day, or freeze uncooked patties
Great for lunchboxes and weekly meal prep!
FAQs – High Protein Dal Recipe with Crispy Lentil Fritters (2-in-1 Meal Idea)
Q1: Are lentil-based fritters healthy for weight loss?
Yes, when shallow-fried or air-fried, lentil fritters offer protein, fiber, and slow-digesting carbs that curb hunger and support fat loss—especially when made without refined flour.
Q2: Which dal is highest in protein among moong, masoor, and black masoor?
Black masoor (whole) and moong dal are both protein-rich. Black masoor offers around 25g protein per 100g raw—making it ideal for high-protein Indian meals.
Q3: Can I use the same dal mix for both dal and fritters?
Yes. Soaked and boiled mixed dals can be used for both soup-style dal and crunchy pakoras, saving time and reducing prep work.
Q4: Are fritters OK to eat with dal in one meal?
Yes. When made without deep frying or maida, they complement dal as a texture contrast and boost satiety—especially helpful for those with high appetite but clean goals.
Q5: Is this meal suitable for people with IBS or bloating issues?
This recipe is onion-garlic free and uses well-cooked dals and ginger, which aid digestion. Just adjust spice levels and avoid over-frying for gut comfort.
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