How many calories does one serving of Dal Fry have?

One serving (175 grams) of Dal Fry gives 181 calories. Out of which carbohydrates comprise 88 calories, proteins account for 32 calories and remaining calories come from fat which is 60 calories.  One serving of Dal Fry provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Dal Fry recipe serves 4, 175 grams per serving.

181 calories for 1 serving of Dal Fry (Microwave Recipe),Cholesterol 15 mg, Carbohydrates 22g, Protein 8.2g, Fat 6.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Dal Fry ( Microwave Recipe)

See Dal Fry recipe | microwave dal fry recipe | how to make dal in a microwave | dal tadka in microwave |

How to cook dal in Microwave is a skill worth knowing in absence of Pressure Cooker. Learn how to make microwave dal fry recipe | how to make dal in a microwave | dal tadka in microwave |

dal fry recipe you will find on every restaurant menu, in most buffets, in wedding spreads, parties and in day-to-day meals. There is no food as comforting as a humble meal consisting of Dal Chawal. That is how versatile and common this dal tadka in microwaverecipe is. Devoid of too many spices, this dal tastes just perfect.

Here’s how you can cook this dal fry in a microwave. It is a quick and easy recipe that can be prepared in a matter of minutes. It is a great option for busy weeknights or when you don't have access to a stovetop. The key to making delicious microwave dal fry is given below with step by step detailed explanation.
 

Is Dal Fry healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. 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. 

2. Masoor Dal  (split red lentils), Whole Massor : 1 cup off 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. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal. 

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

4. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

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

Yes, this recipe is good for diabetics, heart and weight loss BUT cut the usage of fat by half.  Masoor dal is is good for diabetics and a healthy heart.

The Good:

• Rich in Protein and Fiber: Dal is an excellent source of plant-based protein and fiber, both of which are beneficial for all three groups:

  • 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.

• Low in Fat: The recipe uses a moderate amount of oil, which is generally good for heart health.

• Healthy Fats: The use of oil can be further optimized by choosing healthier options like olive oil or canola oil.

• Nutrient-Rich: Dal is a good source of essential vitamins and minerals like iron, folate, and potassium.

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.
  • Pairing: Dal can be paired 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 dal promotes satiety, reducing cravings and potentially aiding in weight management.

Recommendations:

• Oil Choice: Use a heart-healthy oil like olive oil or canola oil in minimal amounts.
• Salt Control: Use salt sparingly or use salt substitutes as recommended by a doctor, especially for heart patients.
• 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:

Dal Fry, 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.

Can healthy individuals have Dal Fry ?

Yes. We suggest a bajra roti, jowar roti, radish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination to dal fry. Avoid having it with rice.

Jowar Roti

How to burn 145 calories that come from Dal Fry?

Walking (6 kmph) = 44 mins

Running (11 kmph) = 15 mins

Cycling (30 kmph) = 19 mins       

Swimming (2 kmph) = 25 mins

Note: These values are approximate and calorie burning differs in each individual.