Dal Recipes: Best Lentils for Protein, Digestion, and Perfect Texture

When you think of dal, a staple Indian dish made from cooked lentils or split pulses. Also known as lentils, it's one of the most common sources of plant-based protein in households across India and beyond. But not all dals are the same. Some are packed with protein, others are easy on the stomach, and some? They’re a nightmare if you don’t cook them right. The key isn’t just following a recipe—it’s understanding what’s in your bowl.

Take high protein dal, lentils like masoor, moong, and chana dal that deliver over 20 grams of protein per cooked cup. If you’re trying to build muscle or just eat smarter without meat, these are your go-to choices. But if your gut gets bloated after eating dal, you’re not alone. heavy to digest dal, like urad dal and chana dal when not soaked or cooked long enough. can sit in your stomach for hours. The fix? Soak them overnight, rinse well, and cook slowly. Speaking of rinsing—rinse lentils, a simple step many skip. It removes dust, pesticides, and compounds that cause gas. You’d be surprised how much better your dal tastes and feels after just a quick rinse under cold water.

Then there’s the water. Too little, and your dal turns into paste. Too much, and it’s watery soup. The water for dal, the ratio of liquid to lentils that determines texture. changes depending on the type. Moong dal? 2.5 cups water per cup of dal. Urad? Maybe 3.5. And don’t assume all dals behave the same. Chickpeas (chana) soak up way more than red lentils. That’s why recipes that say "just add water until it looks right" are useless. You need numbers. You need facts.

And if you’ve ever wondered why American grocery stores label dal as "lentils," it’s because they’re the same thing—just called differently. But here’s the catch: American recipes often boil them fast, skip soaking, and add tomatoes or spices that make them harder to digest. Indian cooking got it right for centuries: slow simmer, proper rinsing, and just the right water ratio. That’s what makes the difference between a meal that soothes your belly and one that leaves you uncomfortable.

Below, you’ll find real, tested advice from people who cook dal every day. No fluff. No guesswork. Just answers to the questions that actually matter: Which dal gives you the most protein? Which one should you avoid if your stomach’s sensitive? How much water do you really need? And why does rinsing make such a huge difference? These aren’t just recipes—they’re the little tricks that turn good dal into great dal.