Masoor Dal is a simple yet flavorful Indian dish made from red lentils. This comforting lentil soup is spiced with cumin, turmeric, and garam masala and is perfect for pairing with rice or chapati. High in protein and fiber, masoor dal is a nutritious, wholesome meal that’s easy to prepare and loved by all.
Health Benefits:
- High in Protein: Red lentils are an excellent source of plant-based protein, perfect for vegetarians and vegans.
- Rich in Fiber: Lentils are packed with fiber, aiding digestion and promoting gut health.
- Iron and Folate: Masoor dal is rich in iron, essential for red blood cell production, and folate, important for cell growth.
Nutritional Highlights:
- High in Protein (from red lentils)
- Rich in Fiber (from lentils)
- Low in Fat
- Good Source of Iron and Folate
Nutritional Information (Per Serving):
- Calories: 170
- Protein: 10g
- Fat: 3g
- Carbohydrates: 28g
- Fiber: 9g
- Iron: 15% of daily value
- Calcium: 5% of daily value
Ingredients:
- Masoor Dal (Red Lentils): 1 cup
- Water: 3 cups (or as needed)
- Onion: 1 medium, finely chopped
- Tomato: 1 medium, finely chopped
- Garlic: 2 cloves, minced
- Ginger: 1/2 inch piece, minced
- Green Chilies: 1-2, slit
- Cumin Seeds: 1/2 tsp
- Turmeric Powder: 1/2 tsp
- Red Chili Powder: 1/2 tsp (adjust to taste)
- Garam Masala: 1/2 tsp
- Salt: To taste
- Fresh Coriander Leaves: 2 tbsp, chopped (for garnish)
- Oil or Ghee: 1 tbsp (for tempering)
Recipe Instructions:
1. Rinse and Cook the Lentils
Rinse the masoor dal thoroughly under running water until the water runs clear. In a pot, add the rinsed lentils, 3 cups of water, turmeric powder, and a pinch of salt. Bring to a boil, then reduce heat to simmer for 15-20 minutes until the lentils are soft and fully cooked.
2. Prepare the Tempering (Tadka)
In a separate pan, heat 1 tbsp of oil or ghee. Add cumin seeds and allow them to splutter. Add chopped onions, garlic, and ginger, and sauté until the onions turn golden brown. Then, add chopped tomatoes, green chilies, red chili powder, and garam masala. Cook until the tomatoes break down and the masala becomes thick and fragrant.
3. Mix the Dal and Tempering
Pour the prepared tempering into the cooked lentils. Stir well to combine the flavors, adjusting the consistency with more water if needed. Simmer for 5-7 minutes to let the flavors meld together.
4. Garnish and Serve
Turn off the heat and garnish with fresh coriander leaves. Serve hot with steamed rice, chapati, or naan.
Tips and Tricks:
- Consistency: Adjust the thickness of the dal by adding more water for a soup-like consistency or keeping it thicker for serving with chapati or naan.
- Ghee for Flavor: Using ghee in the tempering gives the dal a rich, traditional flavor. For a vegan option, use oil instead.
- Spice Adjustments: Add or reduce the amount of green chilies and red chili powder based on your heat tolerance.
- Pre-soaking: Although masoor dal cooks quickly, soaking it for 15-20 minutes before cooking will reduce cooking time and make the dal even softer.
