How many calories does one serving of Dhansak Dal have?

One serving of Dhansak Dal gives 124 calories. Out of which carbohydrates comprise 82 calories, proteins account for 28 calories and remaining calories come from fat which is 18 calories. One serving of Dhansak Dal provides about 6.2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Dhansak Dal recipe serves 4.

124 calories for 1 serving of Dhansak Dal, Veg Dhansak Recipe, Cholesterol 0 mg, Carbohydrates 20.4g, Protein 6.9g, Fat 1.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Dhansak Dal, Veg Dhansak Recipe.

dhansak dal recipe | Parsi style veg dhansak dal | healthy vegetable dhansak | with 55 amazing images.

dhansak dal recipe is a traditional Parsi dish usually prepared on sundays for a family meal. Learn how to make dhansak dal recipe | Parsi style veg dhansak dal | healthy vegetable dhansak |

As the name says, dhansak is an interesting combination of dals (dhan) and vegetables (saak) perked with loads of spices to make it a mouth-watering dish.

This Parsi style veg dhansak dal being cooked only with 1 teaspoon of oil this is a really healthier recipe. We have taken care not to strain out the dal after boiling it so as to retain all the fibre and nutrients that the vegetables and dals provide.

Serve the healthy vegetable dhansak with brown rice, to make a completely gratifying meal.
 

Is Dhansak Dal  healthy?

Yes, but conditions apply.

Let's understand the ingredients.

What's good.

Toor Dal (tuvar dal, arhar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. It is High in fiber and diabetic and heart friendly also. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal. 

Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and helps to keep it moist.  Fiber, potassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal. 

Masoor Dal  (split red lentils), Whole Massor : 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. 1 cup of cooked Masoor dal gives 5.77 grams of iron which is 27.47% of the total daily recommendation of iron for an adult. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal. 

Can diabetics, heart patients and overweight individuals have Dhansak Dal ?

Dhansak Dal, with some modifications, can be a suitable option for diabetics, heart patients, and overweight individuals.

The Good:

• Rich in Protein and Fiber: This dish combines several lentils (toor dal, moong dal, masoor dal, and urad dal), making it an excellent source of plant-based protein and fiber.
  • Diabetics: Protein and fiber help regulate blood sugar levels by slowing down the absorption of carbohydrates.
  • Heart Patients: Fiber helps lower cholesterol levels, which is crucial for heart health.
  • Overweight Individuals: Protein and fiber promote satiety, helping to control appetite and aid in weight management.
• Variety of Vegetables: The inclusion of vegetables like brinjal, potatoes, and bottle gourd adds essential vitamins, minerals, and fiber.

Considerations for Specific Conditions:

• Diabetes:

  • Portion Control: It's crucial to monitor portion sizes, as even healthy foods can impact blood sugar levels when consumed in excess.
  • Pair with Low-Glycemic Index Carbohydrates: Pair this dal with low-glycemic index carbohydrates like brown rice, quinoa, or whole-wheat roti for a balanced meal.

• Heart Patients:

  • Oil Usage: Minimize oil usage as much as possible. Consider using a non-stick pan with minimal oil or cooking methods like steaming.
  • Sodium Control: Use salt sparingly or use salt substitutes as advised by a doctor.

• Overweight Individuals:

  • Portion Control: Be mindful of portion sizes to avoid overeating.
  • Fiber Content: The high fiber content of this dish promotes satiety, reducing cravings and potentially aiding in weight management.

Recommendations:

• Oil Usage: Use a heart-healthy oil like olive oil or canola oil in minimal amounts.
• Salt Control: Use salt sparingly or use salt substitutes as advised by a doctor, especially for heart patients.
• Reduce Cashews: Cashews are high in fat. Consider reducing or omitting them to lower the fat content.
• Pair with Whole Grains: Serve dal with whole-grain options like brown rice, quinoa, or whole-wheat roti for a balanced and filling meal.
• Fresh Vegetables: Add a side of fresh, non-starchy vegetables like spinach, cucumber, or a salad to increase fiber and nutrient intake.

Overall:

Dhansak Dal, when prepared with these considerations, can be a nutritious and suitable part of the diet for diabetics, heart patients, and overweight individuals. It's a good source of protein, fiber, and other essential nutrients, while being relatively low in fat and sodium.

Important Note: This information is for general knowledge and informational purposes only and does not constitute medical advice. It's always best to consult with a doctor or registered dietitian for personalized dietary advice tailored to your specific needs and health conditions.