At the recent World Food and Nutrition Conference held in Manchester, Dal Chawal, a quintessential Indian comfort food, was crowned the world’s healthiest dish. This humble combination of lentils (dal) and rice (chawal) impressed global experts with its perfect balance of essential nutrients, affordability, and cultural significance. Packed with protein, fibre, vitamins, and minerals, it is a wholesome, sustainable meal that supports overall health. Its simplicity, versatility, and universal appeal transcend borders, showcasing how traditional foods can be both nutritious and satisfying. Dal Chawal’s global recognition highlights the timeless wisdom of Indian culinary traditions and their contribution to healthy living.
Dietitian Fareeha Jay (RD) told Asian Voice, “Dal Chawal is a wholesome and nutritious meal that provides a variety of essential nutrients. Rice serves as an excellent source of carbohydrates, while also offering micronutrients like manganese, niacin, thiamine, selenium, and magnesium. Although dal is sometimes criticised for not being a complete protein due to its lack of all nine essential amino acids, the beauty of dal chawal lies in its synergy. Together, they complement each other's amino acid profiles, forming a complete protein similar to those found in animal products. Rice is deficient in lysine, which dal contains, while dal lacks methionine and cysteine, which are abundant in rice. Additionally, dal is rich in fibre, which supports metabolic health, gut health, and the immune system.”
Rohini Bajekal, Nutritionist and Co-Author of Living PCOS Free said, “Dal chawal (lentils and rice) provides a complete protein source and is an affordable, sustainable and very nutritious meal. It provides ample fibre, complex carbs, B vitamins, iron and zinc. The combination together has a low glycemic index which supports energy levels and blood sugar regulation. When cooked with traditional spices such as turmeric, cumin, and hing, it gains anti-inflammatory properties. All healthy long living societies, known as the Blue Zones, eat legumes (beans, peas, lentils) every day and often more than once a day. A variety of lentils is available at a very affordable price in most world food stores or larger supermarkets. Squeeze lemon juice on your dal for extra benefits as eating iron-rich foods (such as lentils or dark leafy greens) with Vitamin C (e.g. lemon juice) helps maximise absorption.”
