Dal Bhaji: Health Benefits, Types And Recipe

A classic Indian menu is always incomplete without a warm bowl of dal! 

Dals retain a particular place in Indian kitchens as one of the most loved ingredients in Indian cuisine. Dal is served in many different forms in every Indian cuisine, including plain, with green leafy vegetables in the form of dal bhaji, or just with aromatic tempering and ghee.

Everyone loves dal as a comfort dish. While toor dal is the primary component of sambar for South Indians, amti dal is a favourite of Maharashtrians, and khatti meethi dal is revered by Gujaratis. Each meal offers a distinctively different flavour, aroma, and taste.

Even though all dals are among the top vegetarian protein sources due to their high nutritional content, green leafy vegetables have also been practised in our Indian kitchens for many decades. 

As we all are very well aware of the benefits and nutritional value of dal, today we will dig into some details of dal bhaji (dal with green leafy vegetables).

Table Of Contents 

1. Green Leafy Vegetables And Dal: A Delicious Combination

2. Health Benefits Of Dal Bhaji
3. The Famous Types Of Dal Bhaji 

4. Traditional Dal Bhaji Recipe 

5. Dietitian’s Recommendation 

6. The Final Say 

7. FAQs

Green Leafy Vegetables And Dal: A Nutritious Combination

Leafy greens are high in nutrients like fibre, vitamin K, calcium, magnesium, folic acid, carotenoids, chlorophyll, and many other abundant nutrients. They must be a part of everyone's diet, without a doubt. Green leafy vegetables can be used in many healthy forms and recipes. 

Combining green leafy vegetables with dal is a good option because dal is high in protein. If made together, it increases the protein content of the recipe. Combining vegetables also make it micronutrient rich, which is relatively less in dal.

The dal bhaji recipes containing green leafy vegetables are healthy for new mothers, vegans, those who need to control their blood sugar levels, and people who want to look and feel younger. 

The most popular green leafy vegetables used in our Indian kitchen that can be added to dal are palak, sarso, lal bhaji, coriander, kuler, chaulai, and many more. 

You Can Also Read: Jain Pav Bhaji Recipe 

Health Benefits Of Dal Bhaji 

Dal bhaji is highly nutritious and beneficial for health! Also, it is easy to digest as combining dal bhaji also incases the levels of dietary fibres, soothes digestion and provides several other health benefits like preventing constipation, controlling blood sugar, reducing bad cholesterol, etc. 

Here we have discussed a few benefits of dal bhaji in detail. 

1. Healthy Weight Management 

You can reduce your appetite and avoid overeating by consuming pulses. This is because protein and fibre content in pulses is exceptionally high. This is advantageous for people trying to lose weight naturally.  

Eating pulses might provide you with the proper quantity of nourishment and energy without making you gain weight. Additionally, the dal bhaji's protein and fibre allow the stomach room to expand and promote satiety. 

2. Healthy Cell Formation 

Due to all the protein, iron and folate, eating dal with green veggies ensures that your cells stay healthy for the repair-and-renewal process. Iron can also reduce your risk of developing anaemia. So everything will remain on track, from your immune system to digestion. The risk of developing illnesses will be minimised with the daily consumption of daal bhaji.

3. Healthy And Happy Heart 

Dal bhaji is well-known to be very heart-healthy, as it lowers blood pressure and harmful cholesterol. Consuming pulses with green vegetables can also help keep you reduce your risk of cardiovascular problems.

4. Healthy Gut 

Healthy eating keeps the gut healthy and you happy! 

It is a good source of insoluble fibre for mixing green veggies with dal. So instead of eating plain dal, prefer dal bhaji. It will give extra nutrients along with satiety and flavour.

The Famous Types Of Dal Bhaji 

Trying innovation in recipes is a part of our Indian cuisine culture. Various recipes are made out of dal. One such healthiest recipe is dal bhaji. Many different dal bhaji recipes are made in our country in other regions. Some of the most popular areas follow: 

1. Dal Palak 

This wonderful Indian dal recipe uses fresh spinach and lentils, called dal palak or spinach dal. The entire family will adore this flavorful and easy recipe for soothing dal palak curry. One of the healthiest green leafy vegetables, palak is high in calcium, iron, vitamin A, Vitamin K etc.

2. Methi Dal 

Methi dal is a healthful and comforting dish cooked with fresh fenugreek leaves, pigeon pea lentils, onions, tomatoes, spices, and herbs. This recipe can be prepared in several ways across the diverse Indian cuisine and is served with roti, paratha, steamed rice, or cumin rice.

3. Chaulai Dal 

Green leafy vegetables are incredibly beneficial to your health. If you consume its leaves every day with your food, it will provide your body with the vitamins it lacks. Chaulai is another name for Amaranth, Red Spinach, Laal Sag, Rajgira Sag, Chuamarsa, Ganhar, Kalgaghasa, or Thotakura. It can be added to produce a healthful dish. Typically, moong dal is combined with chaulai leaves to make a delicious dish. 

4. Mixed Green Vegetable Dal 

Mixed green vegetable dal is a healthful, nutritious, protein-packed vegetarian or vegan food that is a terrific alternative to traditional dal. For lunch or dinner, this dish may be made and eaten with any slices of bread like naan roti, chapati rice, jeera rice etc. 

Traditional Dal Bhaji Recipe 

Traditional dal bhaji is delicious, healthier and satisfying! Here is the recipe. 

Ingredients

• Spinach - 3 Cups, chopped 
• Channa Dal - 1 bowl 
• Green chilli-garlic paste - 1 tbsp 
• Cumin seeds - 1 tbsp 
• Jaggery - ½ tsp 
• Red chilli powder - 1 tsp 
• Turmeric powder - ½ tsp 
• Goda masala - 1 tbsp 
• Dry coconut - 2tbsp sliced 
• Besan - ¾ tbsp 
• Tamarind pulp - 1 tsp 
• Salt, as per taste 
• Oil, as per taste 
• Asafoetida - 
• Curry leaves, as required 
• Water, as required 

Preparation Method 

1. Cook spinach, chana dal, peanuts, coconut slices, curry leaves and water in a pressure cooker for 4-5 whistles. 

2.  Heat oil in a pan, cumin seeds, curry leaves and chilli garlic paste and cook it for a few minutes. 

3. Add the red chilli powder, turmeric, goda masala and water-cooked spinach dal. 

4. Add salt, jaggery, besan, tamarind pulp and water to the curry. You can also include finely chopped coriander leaves. 

5. Pour the garlic cumin asafoetida and red chilli tadka over it before serving. 

Dietitian’s Recommendation 

Dal Bhaji is indeed a healthy option! 

Pulses are a rich source of proteins, especially for vegetarians and are suitable for health. Combining it with bhaji is a great option, as it increases the micronutrient and fibre content. It can easily be added to one meal daily, but if not possible, try adding it at least twice a week.

- Dietitian Lavina Chauhan 

The Final Say 

Dal Bhaji is an ancient traditional Indian recipe still very popular in different regions of our country because of its nutritional content. Dal bhaji recipe is not only good in nutrition but also has a good effect on our digestion. It is digested easily and is an excellent choice to add to your meal. 

The Final Say

1. Is dal bhaji a healthy meal? 

Yes! Dal bhaji is a healthy meal. As it not only contains proteins but also contains micronutrients like vitamins and minerals in the form of bhaji. 

2. Can I consume dal bhaji daily? 

Yes, you can make the dal bhaji recipe a daily meal plan. But taking one recipe is certainly only palatable for some. Therefore, try and include different recipes for it.

3. Is dal bhaji good for kidney patients? 

Dehusked pulses, especially moong dal, are considered healthy for patients with kidney disease, but adding bhaji to it might require an expert opinion as green leafy vegetables contain potassium, the intake of which is needed to be checked.

4. Can people with diabetes are allowed to consume dal bhaji? 

Yes! Green leafy vegetables contain dietary fibre, and bhaji, like methi, is considered healthy for diabetes. Eating dal bhaji might help manage your diabetes, but adding sugar, jaggery, and excess oil needs to be checked.

5. Is dal bhaji good for high blood pressure?

While all dals are known to help reduce high blood pressure, moong dal is specifically a light yet effective way to stay healthy. This protein-rich legume is known for its many health benefits. Dal is a popular dish made and eaten regularly, especially in Indian households.

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