Soft-cooked toor/moong dal finished with a measured garlic–jeera–mustard tadka and kasuri methi. Blue default: low-oil, low-sodium, no ghee. Soupy or semi-thick by preference.
Nutrition (est., 200 g bowl): ~160–210 kcal • ~18–24 g carbs • ~8–12 g protein • ~4–6 g fat
Diabetic/Blue note: Eat Often (Blue) with ½-cup base; add a protein (paneer/egg/chicken) for 25–30 g/meal.
Weight-loss tips: Choose soupy, no ghee, extra tomatoes/spinach; pair with salad/raita.
