Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 55 g | Sweet, Astringent · Cooling |
 Chana dal | 50 g | Sweet, Astringent · Cooling |
 Red lentils | 50 g | Sweet, Astringent · Cooling |
 Toor dal | 50 g | Sweet, Astringent · Heating |
 Split urad dal | 40 g | Sweet · Heating |
 Asafoetida | 0.5 g | Pungent · Heating |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1400 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the five mixed dals; soak for 40 minutes and drain.
- Simmer the pulse with turmeric and the chana dal, red lentils, toor dal, split urad dal, asafoetida in the measured water until tender enough to mash easily.
- Warm the ghee separately; let the cumin crackle, then stir in the ginger.
- Fold the tempering into the cooked dal, add the rock salt, and simmer uncovered for five minutes.
- Adjust to a ladleable consistency by stirring well, then rest covered briefly before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian dal tradition)
Panchmel Dal (Five-Lentil) balances a thoroughly cooked pulse with a restrained aromatic tempering. Vata: serve moist with ghee. Pitta: reduce ginger and use coriander seed. Kapha: reduce fat and add black pepper if suitable.
USDA Nutrition Facts for Panchmel Dal (Five-Lentil)
| Nutrient | Per 100g | Per Serving (1 serving (420g)) |
|---|---|---|
| Energy (Calories) | 62 kcal | 262 kcal |
| Protein | 3.4 g | 14.5 g |
| Total Carbohydrates | 9.2 g | 38.5 g |
| Dietary Fiber | 2.0 g | 8.6 g |
| Total Sugars | 0.2 g | 1.0 g |
| Total Fat | 1.5 g | 6.2 g |
| Calcium | 19.8 mg | 83.4 mg |
| Iron | 1.16 mg | 4.89 mg |
| Magnesium | 26.1 mg | 109.5 mg |
| Phosphorus | 52.3 mg | 219.8 mg |
| Potassium | 156 mg | 654 mg |
| Sodium | 121 mg | 510 mg |
| Zinc | 0.47 mg | 1.96 mg |
| Copper | 0.14 mg | 0.58 mg |
| Manganese | 0.21 mg | 0.87 mg |
| Selenium | 0.7 µg | 3.1 µg |
| Vitamin C | 0.2 mg | 1.0 mg |
| Vitamin A (RAE) | 9.5 µg | 39.9 µg |
| Vitamin E | 0.06 mg | 0.27 mg |
| Vitamin K | 0.4 µg | 1.8 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.26 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.26 mg | 1.08 mg |
| Vitamin B6 | 0.04 mg | 0.17 mg |
| Folate (DFE) | 45.3 µg | 190.4 µg |
| Choline | 3.7 mg | 15.4 mg |
