Lobia (black-eyed peas) is the underappreciated middle child of Indian pulses. Not as famous as rajma or chole, but nutritionally excellent: 9g protein, 6g fibre, and 200 calories per bowl. The high fibre makes it extremely satiating. One bowl with rice or roti and you are genuinely full for hours. This is the complete calorie … Read more
Chana dal (split Bengal gram) has the highest protein among commonly cooked dals. One bowl gives you 10g protein for 140 calories. It takes longer to cook than moong or masoor, but the protein payoff is worth the extra pressure cooker time. Chana Dal is genuinely one of the smarter choices in Indian food if … Read more
Peanuts are a nutritional paradox. They have 26g protein per 100g (excellent) and 567 calories per 100g (terrifying). A small handful (30g) is 170 calories. A ‘just snacking’ session where you eat 100g without thinking costs you 567 calories. Peanuts are healthy in a handful. They are a calorie bomb in a bowlful. Peanuts is … Read more
50g of dry soya chunks, when cooked, gives you 26g protein for 170 calories. That protein count is higher than 100g of chicken breast (31g for 165 cal) gram-for-gram, and soya costs a fraction of the price. For vegetarians struggling to hit protein targets, soya chunks are the single most powerful tool available. Soyabean is … Read more
100g of moong sprouts is 30 calories. That is less than a single biscuit. With 3g protein and 2g fibre per 100g, sprouts are the most calorie-efficient food in Indian cuisine. Nothing else gives you this nutrition-to-calorie ratio. If you are in a deep calorie deficit and need volume without calories, sprouts are your cheat … Read more
Masoor dal cooks in 15 minutes without soaking. No other dal is this fast. At 115 calories per bowl with 9g protein, it is the busy person’s protein solution. Come home tired, pressure cook masoor dal while the rice boils, and dinner is ready before you’ve changed clothes. Masoor Dal is genuinely one of the … Read more
Moong dal is the lightest dal in Indian cuisine. One bowl is just 105 calories with 8g protein. It is the go-to dal for babies, sick people, and anyone with a sensitive stomach. It is also the go-to dal for weight loss because no other protein source gives you this much nutrition for this few … Read more
Rajma is kidney beans cooked in a thick, spiced tomato gravy. One bowl is 220 calories with 10g protein and 7g fibre. That fibre count is among the highest of any Indian curry. Combined with rice, it forms a complete protein. Rajma chawal is comfort food that also happens to be nutritionally solid. This is … Read more
Chana (chickpeas) is the protein and fibre champion of Indian pulses. One bowl of boiled chana has 10g protein and 6g fibre for just 160 calories. That fibre count is higher than almost any other common Indian food. If you want to feel full for hours on moderate calories, chana is the answer. Chana is … Read more
Dal makhani is the richest dal in Indian cuisine. Urad dal and rajma slow-cooked with butter, cream, and sometimes extra ghee. A restaurant bowl is 280 to 350 calories. That is 2 to 3x a plain toor dal (120 cal). Same word ‘dal’ on the menu, completely different calorie reality. Dal Makhani is one of … Read more