4 Easy Weight Loss Dal Recipes

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Low calorie Urad dal with rice, a perfect lunch option. 

We all want quick weight loss results. Unfortunately, there is no magic to get you to your ideal weight. A lot of planning and following a regular routine is required to get you to the magic number. 

I do not believe in starving to loose weight. This is the worst thing you can do to yourself. Personally, I feel that the goal should be to get healthy, and weight loss a by product. 

Now this is only possible if you eat healthy and wholesome meals. Remember, your eating habits have to be sustainable because we are talking about a lifestyle change here, not a short term goal.

Dal or Lentils is cooked almost daily in Indian households. It is an important part of our meals. So what is so significant about Dal and its role in weight loss?


● Dal is a great source of protein and fiber, vitamins and minerals 

● For vegetarians, Dal is a good source of protein 

● Dal is plant based, vegan and gluten free

● A large variety of Dal is available 

● It is more affordable than poultry or meat

● It is easy to cook 

● It can be digested easily 

● A combination of Dal with rice is a balanced meal

● We have all grown up eating a variety of dal 

● Generations have vouched for its medicinal value 


● Yes, it is possible to loose weight with dal

● We are focusing on getting fit and loosing weight 

● Dal with rice or chapati ( Indian fresh bread) is a wholesome meal

● You might be wondering that you have been eating dal all your life so why have you put on weight 

● The answer lies in the way you have been cooking the dal

●You have to use very little ghee( clarified butter) or oil while cooking 

● Dal is full of nutrients, so you will not loose any essential body building sources 

● Eating dal will keep you full for a long time and you will not snack in between meals.

Here are my favorite dal recipes for you. These will provide all essential nutrients and help you loose weight.  Do not look for overnight results. Think of it as a change in lifestyle. The weight loss will happen over the next 3 to 6 months. 

Obviously, you can’t live only on dal. My suggestion is to include dal- rice or dal- roti as one meal, lunch or dinner. I personally prefer eating dal for lunch as it is easier to digest during the day. Stop all junk food. Eat fruits and nuts when you feel like reaching out for chips and biscuits. Cut out excess butter, oil, sugar etc from your cooking and see the results. 


1● Whole Urad Dal( black dal)

This dal is  very popular all over the country. 

You must be familiar with the delicious Dal Makhini. The Makhini dish is prepared with this dal.

Another plus point about this dal is it improves hemoglobin as it is rich in iron.

It has been proved that it provides relief from the hot flushes in menopausal women.

This dal can be eaten both with rice and roti( fresh Indian bread).

Whole Urad Dal Recipe ( serves 2)

● Whole Urad Dal 1/2 cup

● Soak it overnight in water

● Drain the water and wash again with fresh water.

● Now, put it in a pressure cooker, add 1 and 1/2 glass of water, wait for the first whistle, put it on low flame and cook for 30 minutes. 

● Once the pressure cooker has completely cooled, open it and add it to the tadka.


A tadka is the sauté mix of garlic- ginger paste, finely chopped onions, tomatoes and green chili. 

For the tadka

●Take a wok or pan, add 1/2 teaspoon of either ghee or cooking oil( remember you have to loose weight). If you want to make it restaurant style, you can add 2 table spoons of ghee and also a dollop of butter to the prepared dal. But that is not the point. You have to stick to 1/2 tea spoon strictly. 

● Now add 1/4 teaspoon cumin seeds, saute add heeng( aesofitida). Aesofitida is very beneficial as it helps remove all gas and bloating agents in the dal.

● Now add 1 finely chopped onion, little garlic-ginger paste, 1 or 2 tomatoes and a green Chilli.

● Saute till a bit brown, add the dal, a pinch of turmeric, red Chilli powder,cinnamon powder, amchur powder( optional, it is dry Mango powder), salt to taste like 1/2 teaspoon. Add some water if required and bring it to a boil.  Let it simmer for a while and eat it piping hot with rice or roti.

2● Arhar or Toor dal ( everyday yellow dal)

This is a very popular dal all over India. Different regions have different versions of it. It is light, easy to digest and very tasty.  

Arhar or Toor Dal Recipe ( serves 2)

● Arhar or Toor dal 1/2 cup

● Wash well and soak in water for 1/2 hour 

● Drain the water and wash again 

● Now, put in a pressure cooker, add 1 glass of water and give it 3 whistles.

● When the cooker is completely cooled, take out the dal and add it to the tadka 


All the tadkas are almost same for me, just omit the cinnamon powder from this dal. Also, I like to add Kadipatta or curry leaves to this dal for a distinct flavour.

Follow the same procedure as given to Whole Urad Dal, only add a few curry leaves before adding the onions. Rest will be the same.

In my household, this dal is relished piping hot with rice. 

For people who do not want to loose weight  add 1 tablespoon of ghee to their serving, but you stick to the original recipe. 

3● Urad dal

This is different from Whole Urad Dal. 

Just follow all measurements and method of Arhar or Toor dal to prepare this dal.

Personally,  I do not use curry leaves in this dal. Instead, I like to use freshly chopped coriander for its distinct aroma. 

This very tasty dal can be enjoyed with rice or roti. Again,  you can add extra ghee for your family if they so desire, but remove your portion first. Strictly,  no extra ghee for you. 

4● Kabuli Chana or Chole or Chick peas.

Chole or chickpeas are packed with nutrients. Not only are they a powerhouse of protein but very rich in fiber. Chick peas are relished all over the World. 

Everyone in our home is very fond of Chole and this dish is made quite frequently. 

Recipe ( serves 2)

● Take 1/2 cup chole

● Wash them well and soak them in water overnight. Here, you have to make sure that you soak them generously as they tend to rise. 

● Before cooking, drain the water and wash again. 

● Now, put them in a pressure cooker and add 2 glasses of water 

● After 1 whistle, slow down the flame and cook for 1/2 hour.

Rest of the procedure is same like Arhar dal. I use both curry leaves and fresh coriander in this dish. 

Remember, take out your portion and add ghee for others.

Here I suggest you eat it in the daytime as it tends to be heavy. Always add aesofitida to chole while cooking. 

Enjoy piping hot Chole with rice.


We are all different and some might be allergic to certain foods. Dals might not be suitable for all.

If you are wondering where to buy these dals:

They are easily available at your neighborhood store, you can also order them online from various online stores.

You can read my reviews of Big Basket and Swiggy Instamart from my posts and order from these online platforms. You need to download the Big Basket and Swiggy apps for this purpose. 

Most of the time I make ghee( clarified butter) at home like a lot of households in India.

 Sometimes,  I need to buy it from the market. I have been using Amul ghee and I find it’s aroma earthy and texture grainy which is a sign of an excellent product. You can get it easily at your neighborhood store or it can be ordered online.

Amul products are made in India and known for their quality all over the World. 

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