Which Dal is Good for Cold? The Best Choices for Recovery

November 4, 2025 •

4 min read

According to Ayurvedic tradition, certain foods possess specific healing properties that can aid in recovery from seasonal ailments. The question of which dal is good for cold symptoms often arises, and the answer lies in selecting lentils that are light on the digestive system while still providing essential nutrients to support your body's immune response.

Quick Summary

Several types of lentils are beneficial when you're sick, with moong dal and masoor dal being particularly recommended for their easy digestibility and nutrient density. Moong dal, in particular, is often preferred for its light nature, while red lentils like masoor dal offer a rich source of immune-boosting compounds. Choosing the right lentil, prepared simply with healing spices like ginger and garlic, can provide comfort and support during a cold.

Key Points

Moong Dal is a top choice: It is exceptionally light, easy to digest, and packed with immune-boosting nutrients, making it ideal when you have a reduced appetite.
Masoor Dal is a warming alternative: This hearty dal offers a rich source of protein and iron, providing comfort and energy during a cold, especially in colder weather.
Spices enhance healing: Incorporating ginger, garlic, and turmeric into your dal preparation provides anti-inflammatory and antimicrobial properties that aid recovery.
Simple preparation is best: During a cold, preparing dal as a thin, well-cooked soup or khichdi ensures it is easy to consume and assimilate, minimizing digestive strain.
Dal aids hydration: A warm dal soup can help with hydration, which is crucial for flushing out toxins and soothing sore throats.
Both dals boost immunity: Both moong and masoor dal are rich in vitamins, minerals, and antioxidants that help strengthen the body's defense mechanisms.

The Case for Moong Dal: The Gentle Healer

When battling a cold, your body is already working overtime to fight the infection. The last thing it needs is heavy, hard-to-digest food. This is where moong dal (split green gram) shines as the primary answer to the question: which dal is good for cold? Its key benefits include:

Easy Digestibility: Moong dal is famously light and doesn't stress the digestive system, allowing the body to focus its energy on healing.
Immune Support: It is packed with antioxidants, antimicrobial properties, and essential nutrients like zinc and vitamin C, all of which contribute to strengthening the immune system.
Protein Power: Moong dal provides high-quality protein, which is vital for tissue repair and building antibodies during an illness.
Hydration: When prepared as a thin soup or khichdi, it provides much-needed hydration, which is crucial for flushing out toxins and soothing a sore throat.

Masoor Dal: A Nutritious Alternative

While moong dal is a star, masoor dal (red lentils) is another excellent option for cold and flu season. Red lentils are known for their warming properties and high nutritional value.

Rich in Nutrients: Masoor dal is an excellent source of iron, protein, and dietary fiber, providing a significant energy boost when you're feeling depleted.
Immune-Boosting Properties: Similar to moong dal, it contains immune-boosting compounds and antioxidants that help the body fight off infections.
Warming Comfort: In many traditions, masoor dal is prized for its ability to provide internal warmth, which is particularly comforting during winter ailments.
Quick to Cook: Red lentils cook quickly, making them a convenient option when you have low energy levels. Their creamy texture is very soothing.

Comparison Table: Moong Dal vs. Masoor Dal for a Cold


Feature	Moong Dal	Masoor Dal	Why It Matters for a Cold
Digestibility	Very light and easy to digest.	Light, though slightly heavier than moong.	Easier digestion means less strain on the body, allowing more energy for healing.
Protein Content	High-quality, easily digestible protein.	Rich source of protein and iron.	Provides the building blocks for immune cells and helps maintain strength.
Nutrient Profile	Rich in antioxidants, Vitamin C, zinc.	Good source of iron, folate, and B-vitamins.	A wide range of nutrients ensures the body has what it needs to recover.
Cooking Time	Shorter cooking time, especially split.	Very fast cooking time.	Less time and effort required in the kitchen is a benefit when feeling unwell.
Ayurvedic Properties	Cooling (shita virya), balancing for all doshas.	Cooling (shita virya) but can feel warming with spices.	Ayurvedic principles consider specific properties important for balancing the body during illness.

How to Prepare Your Healing Dal

To maximize the healing benefits, consider the following preparation tips:

For a Light and Simple Moong Dal Soup:

Rinse 1 cup of moong dal thoroughly and pressure cook it until it's very soft and mushy.
In a separate pan, prepare a light tadka (tempering) with a teaspoon of ghee or oil, adding a pinch of cumin seeds, grated ginger, and crushed garlic. These ingredients are known for their anti-inflammatory and antimicrobial properties.
Add the cooked dal and some turmeric powder to the tadka. Mix well.
Add water to achieve a thin, soup-like consistency. Bring to a boil and simmer for a few minutes.
Garnish with fresh coriander and serve hot. This simple, flavorful soup is deeply comforting and easy to consume.

For a Hearty Masoor Dal:

Wash 1 cup of masoor dal and soak it for 20 minutes for easier cooking.
Pressure cook the dal with water, a pinch of turmeric, and salt until it is soft.
For the tadka, heat ghee and add whole spices like cumin seeds, a cinnamon stick, and some cloves.
Add finely chopped ginger, garlic, and onions, sautéing until golden.
Pour the tadka over the cooked dal and mix well. Simmer for a few minutes to let the flavors meld.
This preparation provides a warming, energy-boosting meal that is still easy on the stomach.

The Importance of Spices

Spices are integral to both the flavor and healing properties of dal. When fighting a cold, incorporating specific spices can amplify the therapeutic effects:

Ginger and Garlic: Both have strong anti-inflammatory and antimicrobial properties that help combat viruses and soothe the throat.
Turmeric: A powerful antioxidant and anti-inflammatory agent, turmeric has been shown to reduce congestion and support recovery.
Cumin and Coriander: These aid in digestion and have their own unique healing properties that can help the body during illness.

A Concluding Note on Healing with Dal

Choosing the right dal during a cold is about more than just nutrients; it's about providing comfort and easily digestible fuel to your body. Moong dal stands out as the ultimate choice for its lightness and high protein content, making it perfect for those with little to no appetite. Masoor dal offers a heartier, warming alternative. By pairing these lentils with traditional, healing spices, you can create a nourishing and soothing meal that supports your body's natural recovery process. A simple bowl of dal soup can be the wholesome medicine your body needs to feel better and regain its strength. It's a testament to the power of food as a gentle and effective remedy. For more information on natural remedies and their scientific backing, you can consult research databases like the National Institutes of Health.

Final Recommendations for Your Cold Recovery

Opt for simple preparations, such as a thin soup or khichdi, to keep it easy on your digestive system.
Always cook dal thoroughly until it is very soft and mushy.
Use fresh ginger, garlic, and a pinch of turmeric in your preparation for added medicinal benefits.
Ensure proper hydration by consuming your dal as a soup or with plenty of water.
Listen to your body and choose the dal that feels most comforting and digestible to you.

Frequently Asked Questions

Moong dal is recommended because it is very light and easy to digest, which is important when your body is using energy to fight an infection. It also contains immune-boosting vitamins and antioxidants.

Yes, masoor dal is a great option. It's rich in iron and protein, and its warming properties can be very comforting during a cold. It cooks quickly and provides a good energy boost.

For best results, prepare dal as a thin, soupy consistency. Cook it thoroughly until it's very soft and add healing spices like ginger, garlic, and turmeric for maximum benefit.

While most dals are beneficial, it's best to avoid very heavy or rich preparations with excessive spices or cream. Simple, home-cooked versions of moong or masoor dal are generally the best choice.

The warm temperature of dal soup, especially when prepared with spices like ginger, garlic, and black pepper, can help clear nasal passages and provide relief from congestion.

While chicken soup is a popular remedy, dal provides a plant-based alternative that is rich in protein, fiber, and essential nutrients. Both are excellent choices for staying hydrated and nourished during an illness.

Yes, a warm, thin dal soup is very soothing for a sore throat. The added ginger and garlic can also provide anti-inflammatory effects that help reduce irritation.