Food Index · indian veg
Dal Makhani1 cup
Slow-cooked whole urad + rajma in butter, cream, and spices. 13 g protein, but ~14 g fat per restaurant-style serving. Delicious, not low-kcal.
Protein
13g
Calories
280
Serving
1 cup
Best for
maintain
Why it works
Urad dal is high in essential amino acids; combined with wheat (roti), it forms a complete protein profile.
When to eat it
Dinner treat · post-heavy-training carb+fat refeed · occasional.
What to watch
Restaurant dal makhani can hit 450 kcal/cup with cream. Home version with 1 tsp ghee is half the calories.
Perfect pairing
3/4 cup dal makhani + 2 tandoori roti = ~520 kcal, 22 g protein.
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