Discover High Protein Pulses To Make Delicious Daals for Your Kids
When it comes to daily nutrition for kids, dals have a special place on the Indian plate. They are simple, comforting and full of nutrients. Among the many benefits they offer, their protein content is especially important for growing kids. Using high protein pulses in your daily cooking not only supports muscle growth but also builds strength and stamina in a home-cooked way.
India has a wide range of high protein pulses that can be used to make delicious and nutritious dals. From toor dal and moong dal to masoor and urad, each one has its own taste, texture and nutritional value. The best part is, these pulses are easily available, affordable and can be had with rice, roti or even turned into khichdi, soups or parathas—so they can be had at any time of the day.
By choosing the right pulses and cooking them in kid-friendly ways, you can increase your child’s daily protein intake without relying on supplements or packaged foods. Add simple spices, a few veggies or a dash of ghee to make these dals both tasty and healthy. With thoughtful choices, your daily meals can become powerful tools for your child’s growth and energy.
Why High-Protein Pulses Are a Must in Your Child’s Daily Diet
Pulses are Antioxidant Rich
Pulses protect your child’s body from cell damage caused by free radicals. Their antioxidant content helps better skin, vision and immunity and also enhances the effect of protein in pulses by promoting overall cell repair.
Pulses are a Good Source of Several Vitamins and Minerals
Besides being rich in iron and zinc, high protein pulses are a good source of B vitamins, magnesium and potassium – all needed for energy, muscle function and brain development. That makes them among the best pulses for protein and overall nutrition.
Pulses Reduce the Risk of Diabetes
With low GI and high fibre, pulses regulate blood sugar levels. When you ask how much protein in pulses, it’s also good to know they provide slow-releasing energy – ideal for growing, active kids.
Pulses are Good for Heart Health
Pulses contain fibre, potassium, and low fat, which support healthy blood pressure and cholesterol. Including high-protein cereals and pulses in meals gives a heart-healthy balance while keeping meals light and filling.
Pulses May Reduce the Risk of Cancer
Some compounds in pulses fight inflammation and reduce oxidative stress. Along with the protein content in pulses, this protective quality adds long term health value to even the simplest daal.
Pulses Give Strength
Daily intake of protein in pulses helps in tissue repair and muscle building – essential for kids in their growing years. Whether you are looking at moong, chana or urad, all are protein rich pulses with strength giving power.
List of High Protein Pulses To Make Delicious Dals At Home
Urad Dal (Black Gram)
Urad dal is high in protein, iron and calcium which is good for muscle development and bone strengthening in growing kids. It also helps in digestion and provides overall energy to kids.
Rajma (Kidney Beans)
Rajma is a great source of high plant protein and dietary fiber for kids. It helps build stamina, maintain energy levels, and support healthy digestion, enabling them to have an energetic day at school.
Lobia (Black-Eyed Peas)
Lobia is a good source of protein, folate and magnesium for kids growth. It also helps to supports brain development, immunity and healthy blood circulation in kids.
Kulthi Dal (Horse Gram)
Kulthi dal is one of the highest-protein pulses to add to your child's diet. It not only helps build strong muscles but also improves iron absorption and supports long-lasting physical strength and endurance.
Moth Dal (Matki or Dew Beans)
Moth dal has protein, iron and antioxidants that helps to improve metabolism, tissue repair and healthy hemoglobin levels. These are essential aspects to consider for active and growing kids.
Irresistible and nourishing high-protein daal ideas for children
Here are three wholesome daal recipes that use some of the pulses with the highest protein content. They're all easy to make and infused with Indian flavours your child will adore.
South Indian Style Masoor Daal
Masoor daal is soft, easy to cook and gentle on the stomach—perfect for kids. Tamarind, mustard seeds and curry leaves bring South Indian flavours to the table. Masoor is one of the top pulses when it comes to protein content-and its quick cooking time makes it ideal for busy mornings. It pairs beautifully with rice or soft idlis for a well-rounded meal that balances protein with flavour.
Toor Daal Fry
Toor daal (arhar) is a staple in many Indian homes. It's creamy, high in protein and has a lovely texture. This version includes a light tadka with cumin, garlic and tomatoes—flavourful but not too spicy for kids. Toor daal is one of the pulses that also provides iron and fibre. Pair it with jeera rice or roti for a simple, nutritious meal.
Bengali Chana Daal
Made with soaked chana daal, this Bengali-style preparation includes bay leaf, ginger and a touch of sugar for balance. Chana daal is an excellent choice for building hemoglobin and energy in kids. It's also a good option when you're exploring how much protein from pulses contributes to your child's daily needs. Serve with luchis or plain paratha to create a festive yet nourishing lunch.
Conclusion
Including high-protein pulses in your child’s meals is the easiest way to build strength, support digestion, and overall health. From better heart function to stronger immunity, the protein in pulses has long-term benefits. With the right mix of taste and nutrition, these everyday foods can naturally power your child’s growth.
People Also Ask
Which dal is healthiest?
Moong dal is the healthiest as it is light, easy to digest, and full of nutrients. It’s also one of the high-protein pulses in India and supports steady energy and growth.
Can I eat moong dal daily?
Is it OK to eat pulses every day?
Which pulses are rich in protein?
Chana dal, moong dal, urad dal, and masoor dal are some of the best pulses for protein. When asking which pulses have high protein, these options top the list.
What are 5 high-protein foods?
Eggs, paneer, soybeans, lentils and chickpeas are some of the top sources. Among plant based options, high protein cereals and pulses are ideal for strength and satiety.
Which protein-rich pulses are good for weight loss?
Is yellow dal rich in protein?
Yes, yellow dal is a protein rich pulse and easy to digest. It’s one of the best pulses for protein, especially for kids and daily meals.
Tarishi Shrivastava is a young writer who has covered a range of topics on children's health, including nutrition, fitness, sleep, and parent-child bonding. With a keen interest in simplifying wellness for parents, she brings a practical and engaging approach to her writing. Beyond work, she enjoys exploring new ideas, staying curious, and creating meaningful content.
The views expressed are that of the expert alone.
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