High Protein Dal Recipe — Three Lentils and Crispy Fritters (2-in-1)
A high protein dal recipe using red masoor, black masoor, and split moong dal pressure cooked together, then split into a thick dal and crispy shallow-fried lentil fritters. No deep frying, no maida, IBS-friendly in one serving portions.
Equipment
- 1 Mixer Grinder
- 1 Pressure Cooker
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 1 Mixing bowl
Ingredients
Dal base
- ½ cup red masoor dal
- ½ cup split moong dal
- ½ cup black masoor dal
- 50 g carrot small cubes
- 3 large onions roughly chopped
- 1 whole garlic pod
- 1- inch ginger
- 6 –10 green chillies
- 1 medium tomato chopped
- 3 tbsp olive oil
- 1 tbsp turmeric powder
- 1 tbsp red chilli powder
- Salt to taste
Fritters
- 1 cup boiled lentils + carrot set aside from above
- ½ cup besan chickpea flour
- ½ cup semolina suji
- Olive oil for shallow frying
Instructions
- Soak all three dals together in hot water for 2–3 hours. Rinse well.
- Pressure cook with chopped carrot and 3 cups water for 5 whistles. Cool. Set aside 1 cup boiled mixture for fritters.
- Sauté onion, tomato, garlic, ginger, green chilli in 1 tbsp oil until soft. Blend into smooth paste.
- In pan, heat 2 tsp oil. Add half the paste, turmeric, red chilli, salt. Sauté until oil separates. Add boiled dal with water. Simmer 5–7 minutes.
- Mix the reserved boiled lentils with besan, semolina, remaining paste, salt into thick batter. Shallow fry in batches on medium heat, lid on first 3 minutes, then off to crisp. Flip once. Serve hot.
Notes
-
- Soaking is essential — reduces gas and bloating significantly.
- 5 whistles gives a soft, well-cooked dal texture. Don't undercook.
- Fritters keep 2 days room temperature, 4 days fridge. Reheat in dry pan or air fryer.
- For IBS flares: reduce onion, use garlic-infused oil instead of garlic pod.
- Air fryer option for fritters: 190°C, 12–14 minutes, flip halfway.