Dal recipe

How to Make Protein-Rich Paneer Dal Pithi at Home

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Protein-Rich Paneer Dal Pithi 🥣🧀

High Protein | Healthy | Comfort Food

Ingredients of Protein-Rich Paneer Dal Pithi

For the Pithi Dough

  • ¾ cup whole wheat flour
  • ½ cup besan
  • ½ tsp ajwain
  • Salt to taste
  • Water, as required

For the Protein-Rich Paneer Filling

  • 100 g paneer, finely crumbled
  • ½ cup cooked yellow moong dal, well drained
  • 1–2 tbsp besan
  • 1 tsp grated ginger
  • 1 green chilli, finely chopped
  • 2 tbsp fresh coriander, chopped
  • ½ tsp cumin powder
  • ½ tsp coriander powder
  • ¼ tsp turmeric powder
  • ½ tsp red chilli powder
  • ½ tsp ajwain
  • Salt to taste
  • 1 tsp lemon juice

For the Dal

  • ½ cup yellow moong dal
  • ½ tsp cumin seeds
  • ½ tsp turmeric powder
  • ½ tsp coriander powder
  • ½ tsp red chilli powder
  • 1 tsp grated ginger
  • 2–3 garlic cloves, finely chopped
  • 1 green chilli, chopped
  • Salt to taste
  • 1 tsp oil
  • 3 cups water
  • Fresh coriander
  • Lemon juice, optional

Method

1. Prepare the dough:
Mix whole wheat flour, besan, ajwain and salt. Add water gradually and knead into a firm, smooth dough. Cover and rest for 15–20 minutes.

2. Prepare the filling:
Cook the moong dal until soft and drain it very well. Lightly mash it and mix with crumbled paneer, besan, ginger, green chilli, coriander and all the spices. Add lemon juice and mix well. The filling should be firm and not watery.

3. Shape the pithi:
Divide the dough into small portions and roll each into a small, thin circle. Place about 1–1½ tsp of the paneer-dal filling in the centre. Fold and seal the edges firmly. Make small half-moon or dumpling-shaped pithis.

4. Prepare the dal:
Wash the moong dal and cook with turmeric, salt and water until soft. Keep the dal slightly thin because the pithi will absorb some of the liquid.

5. Make the tadka:
Heat 1 tsp oil. Add cumin seeds, ginger, garlic and green chilli. Sauté briefly, then add coriander powder and red chilli powder.

6. Combine:
Add the cooked dal to the tadka and bring it to a gentle simmer. Carefully add the prepared pithis.

7. Cook:
Cover and cook for 8–10 minutes, or until the pithi is completely cooked. Stir gently to avoid breaking them.

8. Finish:
Add fresh coriander and a squeeze of lemon juice. Serve hot.

Quick Tips 💡

  • Drain the cooked dal really well before making the paneer filling.
  • Don’t overfill the pithi, as it can open while cooking.
  • Keep the dal slightly thin before adding the pithi.
  • For a lighter version, use low-fat paneer.
  • Avoid vigorous stirring after adding the pithi.
  • Serve with fresh coriander, lemon and a side of salad.

Advance Prep 🥣

  • Dough: Prepare up to 8–10 hours ahead and refrigerate in an airtight container.
  • Filling: Prepare the paneer-dal filling up to 1 day in advance and refrigerate.
  • Dal: Cook the dal base up to 2 days ahead and refrigerate.
  • Pithi: Shape the dumplings a few hours ahead, cover and refrigerate.
  • Cook the pithi fresh in the dal for the best texture.

Protein Boost 💪

The combination of moong dal + paneer + besan + whole wheat flour makes this version substantially more protein-rich than traditional flour-based pithi. For an additional protein boost, serve it with 150 g thick Greek yogurt/curd on the side.

please use the attached video/post as a reference for the preparation and presentation.

The final recipe should include the paneer + moong dal filling inside the pithi, while keeping the overall recipe healthy and traditional-style.

How to Make Chhattisgarhi Bafori

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

Chhattisgarhi Bafori 🌿

Traditional Chhattisgarhi | Steamed | Protein-Rich | Healthy Snack

Ingredients

  • 1 cup chana dal, soaked for 3–4 hours
  • ½ cup finely chopped onion
  • ½ cup finely chopped coriander
  • 1–2 green chillies, finely chopped
  • 1 tsp grated ginger
  • ½ tsp cumin seeds
  • ½ tsp ajwain
  • ½ tsp turmeric powder
  • ½ tsp red chilli powder
  • ½ tsp coriander powder
  • ½ tsp garam masala
  • Salt to taste
  • 1 tbsp lemon juice
  • 1–2 tbsp water, if required
  • Oil, for greasing

Method

  1. Soak the dal: Wash and soak chana dal for 3–4 hours. Drain completely.
  2. Grind: Add the soaked dal to a mixer and grind into a slightly coarse, thick paste. Avoid making it completely smooth.
  3. Prepare the mixture: Transfer to a bowl and add onion, coriander, green chilli, ginger, cumin, ajwain, turmeric, red chilli powder, coriander powder, garam masala and salt.
  4. Add lemon juice and mix everything well. The mixture should be thick enough to hold its shape. Add only a little water if needed.
  5. Steam: Grease a steamer plate lightly with oil. Take small portions of the mixture and shape them into small round or slightly flattened baforis.
  6. Place them in the steamer, leaving some space between each piece. Cover and steam for 15–20 minutes, or until firm and cooked through.
  7. Allow them to cool for a few minutes. Serve hot with green chutney, coriander chutney or tomato chutney.

Quick Tips 💡

  • Keep the dal mixture coarse for the best traditional texture.
  • Drain the soaked dal very well before grinding; excess water can make the bafori soft.
  • Don’t overcrowd the steamer.
  • For extra flavour, add a little finely chopped fresh coriander and garlic.
  • You can lightly pan-sear the steamed bafori after cooking for a slightly crisp exterior.

Advance Prep 🥣

  • Soak the chana dal overnight and refrigerate after draining if you’re preparing it later.
  • The dal can be ground and stored in the refrigerator for up to 24 hours.
  • Chop the vegetables and herbs in advance and refrigerate separately.
  • Steamed bafori can be prepared ahead and refrigerated. Re-steam or lightly pan-heat before serving.

Serving idea: Pair 3–4 baforis with green chutney and a fresh onion-coriander salad for a filling, protein-rich snack. 🌿

No-Bread Paneer Moong Dal Sandwich (High-Protein & Healthy)

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

🌿 Ingredients (Serves 2)

For the Moong Dal “Bread”:

  • 1 cup yellow moong dal (soaked for 4–5 hours)
  • 1 inch ginger
  • 2 green chilies (optional)
  • ¼ tsp turmeric
  • ½ tsp cumin seeds
  • Salt to taste
  • 2 tbsp water (if needed)

For the Paneer Filling:

  • 100 g low-fat paneer, crumbled
  • 1 small onion, finely chopped
  • 1 small tomato, deseeded & finely chopped
  • 2 tbsp grated carrot
  • 2 tbsp capsicum, finely chopped
  • 2 tbsp coriander leaves
  • ½ tsp black pepper
  • ½ tsp roasted cumin powder
  • ½ tsp chaat masala (optional)
  • Salt to taste
  • 1 tsp lemon juice

👩‍🍳 Method

  1. Drain the soaked moong dal.
  2. Blend it with ginger, green chilies, turmeric, cumin, salt, and just enough water to make a thick batter.
  3. Heat a non-stick pan and lightly grease it.
  4. Spread a ladle of batter into a thick square or circle (about ½ cm thick).
  5. Cook on medium heat for 3–4 minutes, flip, and cook another 2–3 minutes. Make 4 pieces.
  6. Mix all the paneer filling ingredients in a bowl.
  7. Place the filling between two moong dal slices like a sandwich.
  8. Toast the sandwich on the pan for 1–2 minutes per side until crisp.
  9. Serve hot with mint yogurt dip or green chutney.

High Protein Veg Bowl

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes, Winter Recipes

🌿 Green Peas–Moong Dal–Oats–Paneer Tikki

(High protein • High fiber • Pan-seared or air-fryer friendly)

Ingredients

  • Green peas – ½ cup (boiled & lightly mashed)
  • Moong dal (yellow or split green) – ½ cup (soaked 3–4 hrs, boiled & mashed)
  • Paneer – 100 g (grated)
  • Oats – ½ cup (dry roasted & powdered)
  • Ginger – 1 tsp (grated)
  • Green chilli – 1 (finely chopped, optional)
  • Cumin powder – ½ tsp
  • Coriander powder – ½ tsp
  • Garam masala – ¼ tsp
  • Turmeric – a pinch
  • Salt – to taste
  • Fresh coriander – 2 tbsp (chopped)
  • Lemon juice – 1 tsp
  • Cold-pressed oil – 1–2 tsp (for shallow frying)

Method

  1. In a bowl, mix peas, moong dal, paneer, oats powder.
  2. Add ginger, chilli, spices, salt, lemon juice & coriander.
  3. Mix well into a soft dough.
    (If too soft, add more oats powder.)
  4. Shape into flat tikkis.
  5. Cook on a non-stick pan with minimal oil until golden on both sides.
    👉 You can also air-fry at 180°C for 12–15 min.

🍋 Tangy Toor Dal–Lauki–Ginger Sauce

(Protein-rich, gut-friendly, oil-free option possible)

Ingredients

  • Toor dal – ½ cup (boiled & mashed)
  • Lauki (bottle gourd) – ½ cup (chopped & boiled)
  • Ginger – 1 tsp (grated)
  • Dry red chilli – 1
  • Tamarind pulp – 1–2 tsp (adjust tanginess)
  • Turmeric – ¼ tsp
  • Cumin seeds – ½ tsp
  • Mustard seeds – ¼ tsp
  • Hing – pinch
  • Salt – to taste
  • Water – as needed
  • Ghee or oil – 1 tsp (optional)

Method

  1. Blend boiled lauki + toor dal + ginger into a smooth sauce.
  2. Heat oil/ghee, add cumin, mustard, red chilli & hing.
  3. Add turmeric, dal-lauki paste, salt & water.
  4. Simmer 5–7 minutes.
  5. Add tamarind pulp, mix well, adjust seasoning.

👉 Consistency should be pourable but thick.

🥗 Fresh Tomato–Cucumber–Pomegranate Salad

Ingredients

  • Tomato – 1 (chopped)
  • Cucumber – 1 (chopped)
  • Pomegranate – 2 tbsp
  • Black salt – to taste
  • Roasted cumin powder – pinch
  • Lemon juice – 1–2 tsp
  • Fresh mint or coriander – optional

Method

Mix everything just before serving.

🍽 How to Serve

  • Place 2–3 hot tikkis on a plate
  • Pour warm tangy dal-lauki sauce on top or on the side
  • Add fresh salad for crunch and vitamin boost

🌟 Health Benefits

  • High protein: Moong dal + toor dal + paneer
  • High fiber: Oats, lauki, peas
  • Low GI & heart-friendly
  • Good for digestion & weight management

How to make Vegetable and Lentil Stew

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes

🥣 Vegetable and Lentil Stew (Indian-Style)

✅ Great for: Light lunch or dinner

🥄 Ingredients:

  • 1/2 cup moong dal (yellow split lentils) or masoor dal (red lentils) — washed
  • 2 cups chopped soft vegetables, such as:
    • Carrot
    • Bottle gourd (lauki)
    • Pumpkin
    • Zucchini
    • Spinach (optional)
  • 1 small tomato (optional — for a mild tang)
  • 1/2 tsp grated ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp cumin seeds
  • A pinch of asafoetida (hing) – optional
  • 1 tsp ghee or coconut oil
  • Salt, to taste
  • 2.5 to 3 cups water (adjust for consistency)
  • Fresh coriander, chopped (optional)

🔥 Instructions:

  1. Cook dal and vegetables together:
    • In a pressure cooker or pot, add washed dal, chopped vegetables, turmeric, tomato (if using), and 2.5–3 cups water.
    • Cook until the dal is soft and vegetables are tender.
      • Pressure cooker: ~2–3 whistles
      • Pot: ~25 minutes simmering
  2. Mash or blend slightly (optional):
    • For a smoother texture, lightly mash with a ladle or blend briefly using a hand blender. This is ideal if chewing is an issue post-surgery.
  3. Prepare mild tempering:
    • In a small pan, heat 1 tsp ghee or coconut oil.
    • Add cumin seeds, let them splutter.
    • Add grated ginger and hing (if using), sauté for a few seconds.
  4. Combine:
    • Pour the tempering into the dal-vegetable mix.
    • Add salt to taste and simmer for 2–3 minutes more.
  5. Serve:
    • Garnish with coriander if desired.
    • Serve warm as a soup or over soft rice.

🩺 Why It’s Ideal for Recovery:

  • Moong or masoor dal = light and easy-to-digest protein
  • Cooked veggies = fiber, vitamins, and minerals
  • Mild spices = anti-inflammatory and digestion-friendly
  • Soft texture = easy on healing gut

How to make Masoor Dal Soup

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes

🥣 Masoor Dal Soup

✅ Serves: 2

⏱ Prep + Cook Time: 25–30 minutes

🥄 Texture: Smooth or slightly chunky (your choice)

🧄 Ingredients:

  • 1/2 cup masoor dal (red lentils) – rinsed well
  • 1 small tomato – chopped (optional, adds mild tang)
  • 1 clove garlic – minced (optional, aids digestion)
  • 1/4 tsp turmeric powder
  • 1/2 tsp cumin seeds (jeera)
  • A pinch of asafoetida (hing) – optional, helps with bloating
  • 1 tsp ghee or very light oil
  • Salt – to taste
  • 2–3 cups water
  • Fresh coriander (cilantro) – for garnish (optional)

🔥 Instructions:

  1. Pressure cook or boil the dal:
    • In a pressure cooker or pot, add washed masoor dal, turmeric, tomato (if using), and 2 cups water.
    • Cook until soft (2–3 whistles in a pressure cooker or ~20 minutes in a pot).
  2. Mash or blend:
    • Once cooled, mash the dal with a spoon or blend it for a smooth texture (optional, depending on how soft you want it).
  3. Temper the soup:
    • In a small pan, heat 1 tsp ghee.
    • Add cumin seeds and let them crackle.
    • Add garlic (if using) and sauté lightly until golden.
    • Add a pinch of hing.
  4. Combine:
    • Pour the tempering into the cooked dal.
    • Add salt to taste.
    • Adjust consistency with more water if needed.
    • Simmer for 2–3 minutes to bring it all together.
  5. Serve:
    • Garnish with a bit of fresh coriander (if desired).
    • Serve warm — you can sip it like soup or pair it with soft rice or toast.

💡 Tips for Recovery:

  • Add a few drops of lemon juice only if tolerated (after 1–2 weeks post-surgery).
  • Skip chili entirely to keep it gut-friendly.
  • You can add carrot or bottle gourd for extra nutrients if needed.

Hoe to make Urad Dal Palak Mini Tikki

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🥬 Urad Dal Palak Mini Tikki (Healthy Indian Snack)

Ingredients:

  • 1/2 cup split urad dal (soaked 4–5 hrs)
  • 1 cup finely chopped spinach (palak)
  • 1–2 green chilies
  • 1-inch ginger
  • 1/2 tsp cumin seeds
  • 1/2 tsp garam masala
  • Salt to taste
  • 2 tbsp rice flour or besan (for binding)
  • 1 tsp oil (for brushing/pan-frying)

Instructions:

  1. Grind soaked urad dal with green chili & ginger to a coarse paste (no water or very little).
  2. Mix the paste with chopped spinach, spices, salt & rice flour.
  3. Shape into small tikkis (bite-sized).
  4. Pan-fry or air-fry with minimal oil until crisp and golden on both sides.

🧄 Serve hot with green chutney or curd dip.
✨ High in protein & iron, perfect for kids’ tiffin or evening snacks!

How to make Idli Upma with Veggies

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes

Healthy Idli Upma with Veggies

Ingredients:

  • 6-8 leftover idlis, crumbled into small pieces
  • 1 tbsp oil (olive, sunflower, or any healthy oil)
  • 1 tsp mustard seeds
  • 1 tsp urad dal (optional)
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 cup mixed veggies (carrot, peas, beans, capsicum), finely chopped
  • 1/4 tsp turmeric powder
  • Salt to taste
  • A handful of fresh coriander leaves, chopped
  • Juice of 1/2 lemon
  • 1 tbsp roasted peanuts or cashews (optional, for crunch)

Instructions:

  1. Prepare veggies:
    Heat oil in a pan. Add mustard seeds and let them splutter. Then add urad dal and sauté until golden (optional).
  2. Sauté aromatics:
    Add chopped onions and green chili, sauté till translucent.
  3. Cook veggies:
    Add mixed veggies and a pinch of salt. Cook on medium heat for 4-5 minutes till veggies are tender but still crisp.
  4. Add spices:
    Add turmeric powder and mix well.
  5. Add crumbled idli:
    Toss the crumbled idli pieces into the pan, mix gently with the veggies. Cook for 3-4 minutes, stirring occasionally, so the idli pieces heat through and absorb the flavors.
  6. Finish:
    Turn off the heat, squeeze lemon juice, and sprinkle chopped coriander leaves. Add roasted peanuts or cashews if using.
  7. Serve:
    Serve hot with coconut chutney or plain yogurt.

Tips:

  • You can add mustard seeds and curry leaves for an authentic South Indian flavor.
  • Adding a pinch of black pepper or chaat masala can give a nice spicy tang.
  • If you want a little more texture, sprinkle some grated coconut on top.

How to make Corn Mungdal Tikki

By / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

Healthy Corn Mung Dal Tikki Recipe

Ingredients:

  • 1/2 cup yellow mung dal (moong dal), soaked for 2-3 hours
  • 1/2 cup boiled corn kernels (fresh or frozen)
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/4 cup coriander leaves, finely chopped
  • 1/2 tsp cumin seeds or cumin powder
  • 1/2 tsp grated ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp garam masala (optional)
  • Salt to taste
  • 1 tbsp whole wheat flour or besan (gram flour) — for binding
  • A little oil for shallow frying (or use a non-stick pan with minimal oil)

Instructions:

  1. Cook mung dal: Drain the soaked mung dal and pressure cook or boil it until soft but not mushy (about 2-3 whistles in a pressure cooker or 15-20 mins boiling).
  2. Mash dal: Once cooked, lightly mash the dal, leaving some texture.
  3. Mix ingredients: In a large bowl, combine the mashed mung dal, boiled corn kernels, chopped onion, green chili, coriander, cumin, ginger, turmeric, garam masala, and salt.
  4. Add binding agent: Add whole wheat flour or besan gradually, mixing well to form a dough-like mixture that can hold shape. If too wet, add a little more flour.
  5. Shape tikkis: Divide the mixture into small portions and shape into flat round tikkis (patties).
  6. Cook tikkis: Heat a non-stick pan with a little oil on medium heat. Shallow fry the tikkis until golden brown and crispy on both sides (about 3-4 minutes each side).
  7. Serve: Serve hot with green chutney or yogurt dip.

Tips:

  • You can add grated carrot or finely chopped spinach for extra nutrition.
  • Baking is also an option: Place tikkis on a baking tray, brush lightly with oil, and bake at 200°C (400°F) for 20-25 mins, flipping halfway.

How to make Maa Rajma

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

🌱 Ingredients:

For the Rajma (Kidney Beans):

  • 1 cup rajma (kidney beans) – soaked overnight (8-10 hrs)
  • 3 cups water – for pressure cooking
  • Salt – to taste
  • 1 bay leaf
  • 1 black cardamom (optional)

For the Masala:

  • 2 tbsp oil or ghee
  • 1 tsp cumin seeds
  • 1 onion – finely chopped
  • 1 tbsp ginger-garlic paste
  • 2 tomatoes – pureed or finely chopped
  • 2 green chilies – slit (optional)
  • 1/2 tsp turmeric powder
  • 1 tsp red chili powder (adjust to taste)
  • 1 tsp coriander powder
  • 1/2 tsp garam masala
  • 1/2 tsp kasuri methi (dried fenugreek leaves) – crushed
  • Fresh coriander leaves – chopped (for garnish)

🥣 Method:

Step 1: Cook the Rajma

  1. Drain soaked rajma.
  2. Add to a pressure cooker with 3 cups of water, salt, bay leaf, and black cardamom.
  3. Pressure cook on medium heat for 5–6 whistles (or until soft).
    • The rajma should mash easily when pressed between fingers.

Step 2: Prepare the Masala

  1. Heat oil/ghee in a deep pan or kadhai.
  2. Add cumin seeds and let them splutter.
  3. Add onions and sauté till golden brown.
  4. Add ginger-garlic paste and green chilies. Cook for 1–2 mins till raw smell disappears.
  5. Add tomatoes and cook till the oil separates (bhuno this well!).
  6. Add turmeric, red chili powder, coriander powder, and salt (if needed). Cook the masala till aromatic.

Step 3: Combine & Simmer

  1. Add boiled rajma (along with the water it was cooked in) to the masala.
  2. Mix well. Simmer on low flame for at least 20–30 minutes. The more it simmers, the better it tastes.
    • You can mash a few rajma beans with the back of a spoon for a thicker gravy.
  3. Add garam masala and kasuri methi. Mix well and cook for 2 more minutes.

Step 4: Serve

  • Garnish with fresh coriander.
  • Serve hot with steamed rice, jeera rice, or roti.

💡 Tips:

  • Soaking is key – it helps cook the rajma faster and makes it more digestible.
  • Slow cooking or long simmering deepens the flavor.
  • You can add a little butter or cream at the end for extra richness.