How Much Dal for 2 People? Exact Grams, Cups, and Water Ratios

TL;DR

• Standard serve for two adults: 1/2 cup (90-100 g) dry split dal if it’s a side; 2/3 cup (120 g) if dal is the main.
• Rule of thumb: 50-60 g dry dal per adult. Add 20 g for big appetites; subtract 10-15 g for kids.
• Water ratio: split dals 1:3; chana/whole dals 1:3.5-4. Pressure-cook 6-25 minutes depending on type.
• Yield: 1 cup dry split dal makes ~2.5-3 cups cooked. That’s about 1-1.5 cups per person.
• Soak: split dals usually no soak; chana/whole 4-8 hours. Salt after softening for faster cooking.

You just want a straight answer you can trust tonight. Here it is, with the why behind it, so you nail portions without wasting food or ending up with a sad half-bowl. I cook dal a lot in my Auckland kitchen, and this is the sizing that works consistently-whether you’re doing a quick masoor on a weeknight or a cozy toor dal with rice on a cold, wet day.

The Right Dal Quantity for Two: Simple Formula and Real-Life Examples

If you’re wondering how much dal for 2 people, start with this baseline:

• Average appetites, dal + rice/roti + 1 side: 1/2 cup (90-100 g) dry split dal.
• Dal is the star, fewer sides: 2/3 cup (120 g) dry split dal.
• Light meal/soupy style: 1/3-1/2 cup (60-90 g) dry split dal.

Why this works: most split dals expand about 2.5-3x in volume when cooked. One cup dry split dal (about 180 g) becomes roughly 2.5-3 cups cooked. For two people, you’re usually aiming for 2-2.5 cups finished dal if it’s the main component.

Quick, dependable formula you can remember:

• Per adult = 50-60 g dry split dal
• Kids (under 8) = 30-40 g dry split dal
• Big eater? Add 20 g per person

Now let’s plug it into real meals:

• Weeknight toor dal + rice + cucumber raita: 2 people × 50 g = 100 g dry (about 1/2 cup). This yields ~1.5-2 cups cooked. Perfect if you also have a simple veg or salad.
• Hearty moong dal tadka, no other mains: 2 people × 60 g + 20 g “hungry bonus” = ~140 g (about 3/4 cup). You’ll get ~2-2.5 cups cooked-generous bowls with rotis.
• Soupy masoor for lunch with toast: 2 people × 40-45 g = ~90 g (1/2 cup). Add extra water for a brothy finish.

Heads-up on dal types. Split dals (toor, moong split, masoor) need less soaking and give a slightly higher perceived yield. Whole dals (whole moong, whole urad) and chana dal need more water and time. If you’re cooking chana dal for two as the main, 120-140 g dry is comfortable; 100 g can feel skimpy.

Types of Dal: Yields, Water Ratios, Soaking, Cook Times

Different dals behave differently. If you’ve ever wondered why your chana dal stays firm while masoor turns silky, it’s about the seed coat and starch type. Here’s the practical way to handle them.

Water ratios (pressure cooker or Instant Pot):

• Split dals (toor, masoor, moong split): 1 part dal : 3 parts water
• Chana dal, whole dals (whole moong, whole urad): 1 : 3.5-4 parts water

Soaking guide:

• Masoor, moong split: no soak needed. Rinse 2-3 times until water runs clearer.
• Toor: optional 30-60 min soak speeds things up and softens older stock.
• Chana dal, whole moong, whole urad: soak 4-8 hours. In a rush? 30-minute hot water soak helps.

Cook time guide (electric pressure cooker):

• Masoor: 6-8 min, natural release 5 min
• Moong split: 6-8 min, natural release 5 min
• Toor: 8-10 min, natural release 10 min
• Chana dal: 15-20 min, natural release 10 min (tender but holds shape)
• Whole moong/urad: 20-25 min, natural release 10 min

Stovetop pressure cooker? Think in whistles: masoor and moong split 2-3 whistles, toor 3-4, chana 5-6, whole moong/urad 7-8. Age of dal matters-older dal needs a little more time.

Nutrition snapshot (per cooked cup): USDA FoodData Central reports ~17-19 g protein per cooked cup of lentils (masoor), ~13-16 g for many split dals depending on type; ICMR-NIN’s 2020 book of tables aligns closely for Indian varieties. If you serve 1 cup per person, you’re comfortably hitting 12-18 g protein each, before adding ghee, tempering, or sides.

Note on cups: a standard metric cup is 250 ml (used in NZ/AU). Many Indian recipes assume ~240 ml. If you’re in New Zealand, your baking cup set is 250 ml-just be consistent.

Portion Tweaks: Kids, Big Appetites, Soupy vs. Thick, With Rice or Roti

Portioning isn’t one-size-fits-all. Think about how dal is being served and who’s eating.

Adjust by meal context:

• With rice and a veg side: 1/2 cup (90-100 g) dry split dal for two is enough.
• With rotis and salad, no other mains: aim for 2/3 cup (120 g) dry.
• As a thin soup or sambar with idli/dosa: 1/3-1/2 cup (60-90 g) dry split dal for two, but add aromatics and veg to bulk it out.
• As a thick dal fry (restaurant-style), spooned over jeera rice: 2/3 cup (120 g) dry for two gives you that luxe, clingy texture.

Adjust by appetite/age:

• Big eater in the house? Add 2 tablespoons (about 20 g) per big eater.
• Kids under 8: 30-40 g dry per child is realistic.
• Elderly or light eaters: 40-50 g dry per person works, especially with rice.

Texture goals change water and perceived yield:

• Soupy dal: use the standard water ratio, then thin at the end with hot water until it looks right.
• Thick dal fry: start with 1:2.5-1:3 water for split dals, then simmer uncovered to reduce. Finish with a bit of ghee for gloss.

Flavor boosters that make smaller portions feel generous:

• Tempering (tadka): mustard seeds, cumin, garlic, green chilli, curry leaves-adds aroma so you’re satisfied with less.
• Stir-ins: spinach, tomato, bottle gourd, pumpkin. They stretch volume without more dal.
• Acid: a squeeze of lemon or a spoon of tamarind at the end brightens and makes bowls feel complete.

Practical NZ pantry swap: if you can’t find toor easily, masoor split is in every supermarket here. Same quantity guides, slightly shorter cook time.

Measuring Cheat-Sheet and Yield Table

No scale? You can still portion accurately.

• 1 standard metric cup (250 ml) split dal ≈ 180-200 g (varies by dal; masoor closer to 180 g, toor to ~190 g).
• 1/2 cup ≈ 90-100 g.
• 2 tablespoons ≈ 18-20 g.
• Cupped hand (heaped) ≈ ~45-55 g of split dal-hand sizes vary, so treat this as a rough guide.

Quick pick-and-go amounts for two adults:

• Masoor/Toor/Moong split: 1/2 cup for a side; 2/3 cup for main.
• Chana dal: 2/3 cup for a side; 3/4 cup for main.
• Whole dals (moong/urad): 2/3 cup for a side; 3/4 cup for main.

Checklist before you cook:

• Rinse until the water runs clearer (removes dust and a bit of surface starch).
• Check dal age. If it’s from the back of the pantry, give it a 30-60 min soak to be safe.
• Set water based on type (1:3 for splits; 1:3.5-4 for whole/chana).
• Hold salt and acid (tomato, tamarind, lemon) until dal is tender; they can slow softening.
• Have a finishing plan: tadka, herbs, a spoon of ghee or coconut oil.

If you like numbers, this simple yield math helps: cooked cups ≈ dry cups × 2.7 (for split dals). So, 0.5 cup dry → about 1.35 cups cooked; plus onions, tomato, and water takes you to ~1.8-2 cups finished dish.

Step-by-Step: Cook Perfect Dal for Two

Here’s a repeatable method that works for most split dals (toor, masoor, moong split). Adjust times for chana/whole as noted above.

1. Measure the dal: choose 1/2 cup (90-100 g) for two if it’s a side, or 2/3 cup (120 g) if it’s the main. Tip it into a sieve.
2. Rinse well: swish under cold water 2-3 times until the water looks clearer. Drain.
3. Cook the dal:
   • Pressure cooker (electric): add dal + 3× water (e.g., 1/2 cup dal + 1.5 cups water), 1/4 teaspoon turmeric, 1 teaspoon oil (cuts foaming). Cook 6-10 minutes depending on the dal, then let pressure drop naturally for 5-10 minutes.
   • Stovetop saucepan: add dal + 3× water, bring to a gentle boil, skim foam, reduce to a simmer, half-cover, and cook 25-40 minutes until soft. Stir every 5-7 minutes and top up hot water as needed.
4. Salt and acid: once dal is soft, add salt to taste. Stir in tomato, kokum/tamarind, or lemon now if using.
5. Make the tadka: heat 1-2 teaspoons ghee or oil. Splutter 1/2 teaspoon cumin, add sliced garlic (2-3 cloves), 1-2 dried red chillies or a fresh green one, a pinch of hing, and curry leaves if you have them. Pour over the dal.
6. Adjust texture: too thick? Add hot water a little at a time. Too thin? Simmer uncovered 3-5 minutes. Finish with chopped coriander and a small knob of butter or ghee if you like.

For chana dal and whole dals: soak 4-8 hours, use 1:3.5-4 water, and pressure-cook longer. If you want chana dal to hold shape for salads or khichdi, aim for the short end of the time range and release pressure after 10 minutes.

Storage and leftovers:

• Fridge: 3-4 days in a sealed container. Dal thickens as it cools; loosen with hot water when reheating.
• Freezer: up to 2 months. Freeze plain dal without the tadka if you’re batch-cooking; add fresh tadka after reheating for a brighter flavor.
• Reheat: stovetop on low with a splash of water. Microwave works, but stir halfway to prevent hotspots.

Batching tip: cooking 1 cup dry dal doesn’t take much longer than 1/2 cup. If you cook once, freeze half in two single-serve tubs. Future you will thank you on a rainy Auckland night.

Mini-FAQ, Storage, and Troubleshooting

Short answers to the questions that pop up right after you measure.

How do I scale the dal for 3-4 people?

• Use the same per-person math. For 3 adults: 3 × 50-60 g = 150-180 g (about 3/4-1 cup) for a side, or up to 200 g for the main.
• For 2 adults + 1 child: 2 × 55 g + 35 g ≈ 145 g (about 3/4 cup).

What if my dal won’t soften?

• It’s probably old or hard water is slowing you down. Soak next time and add a pinch of baking soda before cooking (really just a pinch). Salt and acid only after it’s soft.
• Pressure-cook 2-4 minutes longer and let it sit on warm for another 10 minutes.

My dal is too thick. What now?

• Stir in hot water a little at a time until it looks right. Taste and re-season-water dilutes salt.
• If it’s gluey (moong can do this), finish with extra lemon and a spoon of ghee to balance texture.

My dal is too thin. Fix?

• Simmer uncovered 5-10 minutes to reduce. Mash a few spoonfuls against the pot to release starch and thicken.
• Or add a quick tadka with onions and tomatoes; it adds body and flavor.

Do I need to skim the foam?

• It’s harmless, but skimming improves flavor and reduces boil-overs. A little oil while cooking helps keep it down.

Can I cook dal without a pressure cooker?

• Yes. Use a saucepan with a heavy base, keep to a gentle simmer, and budget 25-45 minutes for splits, longer for chana/whole. Lid slightly ajar helps.

How much protein do I get?

• About 12-18 g per person if you serve 1 cup cooked dal each (USDA numbers for lentils; Indian pulses are in the same ballpark). Temper with ghee and add rice or roti for a complete, satisfying meal.

Is soaking mandatory?

• No for masoor and moong split; optional for toor; yes for chana and whole dals unless pressure-cooking longer.

What spices go with each dal?

• Masoor: garlic, cumin, lemon, chilli oil.
• Toor: mustard seeds, curry leaves, asafoetida, tomato.
• Moong split: ginger, green chilli, turmeric, a touch of ghee.
• Chana dal: bay leaf, cinnamon, cloves, onions for body.

Portion slip-ups to avoid:

• Forgetting the sides. If you’re serving a sabzi and salad, you don’t need as much dal. If it’s the only dish, add 20-30 g.
• Measuring with mixed cup sizes. Stick to one set (250 ml here in NZ) to keep ratios consistent.
• Adding salt too early with hard-to-cook dals. It slows softening.

Quick decision guide for tonight:

• Dal + rice + veg side? Measure 1/2 cup split dal dry.
• Dal is the main with roti? Measure 2/3 cup split dal dry.
• Cooking chana/whole dal? Start at 2/3 cup, soak, and use more water.
• Feeding a big eater? Add 2 tablespoons dry.

Leftover magic:

• Turn thick dal into stuffed paratha filling with chopped onions and coriander.
• Thin leftover dal with stock, add veg, and blitz into a quick soup.
• Fold into cooked rice for a lazy-day khichdi; finish with ghee and pepper.

If you want to be exact with a scale, 100-120 g dry split dal for two covers most situations. If you’re eyeballing with a cup, 1/2-2/3 cup is your sweet spot. Either way, you’ll eat well and avoid scraps languishing in the fridge.