5 common vegetarian foods to combine with toor dal to boost protein intake

When we talk about protein-rich foods for vegetarians, dal is one of the most common items. And toor dal, which is also one of the most commonly used dals in North Indian homes is a reliable source of plant-based protein. However, like most lentils, it is not a complete protein on its own—it lacks certain essential amino acids. According to experts, combining toor dal with the right foods can significantly boost both the quality and quantity of protein in your meal. Here we have listed five common vegetarian foods to combine with toor dal to boost protein intake.

According to experts, pairing dal with rice is not just a tradition but also a nutritionally effective combination. A cup of cooked rice paired with a serving of dal provides approximately 6–7 grams of protein. It is said that the combination works because each other's amino acid profiles complement each other; dal, as a rich source of lysine and rice with its methionine content help form a complete protein.

Peanuts are also a rich source of protein, offering around 7–8 grams of protein per 30 grams. They also offer healthy fats, which help in better nutrient absorption and keep you fuller for longer. All you need to do is, add some roasted and crushed peanuts to your dal as a topping or blend them together with coriander and garlic to make a healthy chutney.

It is known for offering high-quality protein, providing around 18 grams of protein per 100 grams. It is often called a complete source of protein which combines well with dal and boosts overall protein intake. According to experts, one can combine them to make salad or paratha, or they can be combined like curry and bhurji along with rice or roti to make a complete meal.

It has gained popularity as a high-protein grain, providing around 8 grams of protein per cup (cooked). It is a very versatile ingredient and can be used to make pulao or khichdi along with toor dal or one can also make a salad or combine them to make a filling soup.

Curd is said to offer about 6–8 grams of protein per cup. Curd also contains probiotics that support gut health and improve digestion, helping your body absorb protein more efficiently. One can serve a bowl of curd along with dal and rice, or they can be combined to make kadhi or raita as well, which is very unique and nutritious.