Six dal-chawal combinations that provide the best nutritional balance

She mentions, “Dal and rice are staple foods in many Indian households, offering a balance of carbohydrates, protein, and essential micronutrients. Combining different dals and rice varieties can enhance the nutritional profile of this classic meal.”

Six dal-chawal combinations that provide the best nutritional balance

Chakraborty mentions the following combinations to try:

Pressure cooking retains more nutrients due to shorter cooking times and minimal water use. (Source: Freepik)

How do the cooking methods for different types of rice and dal impact the meal’s nutritional value?

Chakraborty says, “Cooking methods play a crucial role in preserving the nutritional content of dal-chawal meals. Overcooking can lead to the loss of water-soluble vitamins like B-complex and vitamin C, while discarding water after boiling rice strips away nutrients. Pressure cooking is a better alternative, as it retains more nutrients due to shorter cooking times and minimal water use.”

She adds that excessive rinsing of rice or dals can wash away essential B vitamins, so a quick rinse is sufficient. Opting for whole dals and unpolished rice ensures higher fiber and micronutrient retention. Fermented dals, such as those in idli or dosa, enhance nutrient bioavailability and digestibility. Adding a small amount of ghee or oil during cooking helps absorb fat-soluble vitamins like A and D without compromising health.

Common mistakes people make when pairing dal and rice

Dal-chawal is a staple meal, but improper preparation or pairing can reduce its nutritional value. “Avoid relying solely on polished white rice; incorporate wholegrain options like brown, red, or black rice for added fibre and antioxidants. Enhance dal with vegetables, spices, and herbs to boost its nutritional profile, and pair it with yoghurt or salad for probiotics,” recommends Chakraborty.

Limit excessive salt and ghee, opting for spices like turmeric or cumin for flavour. Retain cooking water to preserve nutrients, and maintain a balanced 2:1 ratio of dal to rice for an optimal balance of protein and carbohydrates. Lastly, she mentions that rotate different dals and rice varieties to ensure diverse nutrient intake.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.