Baked Masoor Dal

Baked Masoor Dal is a hearty and flavorful dish that combines lentils with aromatic spices and a crisp top layer, making it a delightful vegan option. This comforting meal is perfect for any occasion, bringing warmth and nutrition to your table.

Ingredients

• Masoor dal (red lentils) - 150 grams
• Water - 500 ml
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, diced
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Olive oil - 1 tablespoon
• Fresh cilantro - for garnish
• Lemon juice - 1 tablespoon

Steps

1. Preheat your oven to 180°C (350°F).
2. Rinse the masoor dal under cold water until the water runs clear.
3. In a medium saucepan, combine the rinsed lentils and water. Bring to a boil over medium heat.
4. Once boiling, reduce the heat to low and simmer for about 15-20 minutes, or until the lentils are tender but not mushy.
5. In a separate skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until golden brown, about 5-7 minutes.
6. Add the minced garlic, grated ginger, and slit green chili to the skillet, and sauté for another 2 minutes until fragrant.
7. Stir in the diced tomato, turmeric powder, cumin powder, coriander powder, and salt. Cook until the tomatoes soften, about 5 minutes.
8. Once the lentils are cooked, combine them with the onion-tomato mixture. Stir in the garam masala and adjust seasoning if necessary.
9. Transfer the lentil mixture to a baking dish, spreading it evenly.
10. Bake in the preheated oven for about 15-20 minutes until the top is slightly crispy.
11. Remove from the oven and drizzle with lemon juice. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 56 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein, supporting muscle health and repair.
• High in dietary fiber, promoting digestive health and regularity.

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