Kadai Masoor

Kadai Masoor is a flavorful and hearty Indian dish made with red lentils simmered in a rich, spiced tomato gravy. Perfectly seasoned and dairy-free, it offers a delicious way to enjoy plant-based protein.

Ingredients

• Red lentils - 150 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 large, pureed
• Green bell pepper - 1 medium, diced
• Garlic - 3 cloves, minced
• Ginger - 1-inch piece, grated
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Red chili powder - 1/2 teaspoon (adjust to taste)
• Cilantro - a handful, chopped (for garnish)
• Salt - to taste
• Water - 500 ml
• Oil - 2 tablespoons

Steps

1. Rinse the red lentils under cold water until the water runs clear, then soak them in water for 15 minutes.
2. In a large pan, heat the oil over medium heat and add the cumin seeds. Once they start to sizzle, add the chopped onion and sauté until golden brown.
3. Add the minced garlic and grated ginger to the pan and sauté for an additional 1-2 minutes until fragrant.
4. Stir in the pureed tomato, diced green bell pepper, coriander powder, turmeric powder, red chili powder, and salt. Cook for about 5 minutes until the mixture thickens.
5. Drain the soaked lentils and add them to the pan along with 500 ml of water. Bring to a boil, then reduce the heat and let it simmer for 15-20 minutes, or until the lentils are tender.
6. Once the lentils are cooked, stir in the garam masala and adjust seasoning if necessary. Cook for an additional 2-3 minutes.
7. Remove from heat and garnish with chopped cilantro before serving.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

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

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