Keto Masoor Dal

Keto Masoor Dal is a hearty and nutritious Indian dish made with red lentils, packed with flavors from spices and herbs while being low in carbohydrates. This dish is perfect for a satisfying lunch, providing a great source of plant-based protein and healthy fats.

Ingredients

• Masoor dal (red lentils) - 100g
• Coconut oil - 2 tablespoons
• Ginger, grated - 1 teaspoon
• Garlic, minced - 1 teaspoon
• Green chili, slit - 1
• Onion, finely chopped - 1 small (about 70g)
• Tomato, chopped - 1 medium (about 100g)
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh cilantro, chopped - 2 tablespoons
• Water - 500ml

Steps

1. Rinse the masoor dal thoroughly under cold water until the water runs clear, then soak it in water for 15 minutes.
2. In a medium pot, heat coconut oil over medium heat. Add cumin seeds and let them sizzle for about 30 seconds.
3. Add chopped onion, ginger, garlic, and green chili to the pot. Sauté until the onion turns translucent and golden brown.
4. Stir in the turmeric powder, coriander powder, and chopped tomato. Cook until the tomato softens and the oil separates from the mixture, about 5-7 minutes.
5. Drain the soaked masoor dal and add it to the pot along with 500ml of water. Add salt to taste and bring it to a boil.
6. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes or until the dal is tender and cooked through.
7. Stir in the garam masala and chopped cilantro just before serving. Adjust seasoning as necessary.
8. Serve hot, garnished with more cilantro if desired, and enjoy with a side of keto-friendly vegetables.

Nutrition

• Calories: 250
• Protein: 12 g
• Carbs: 31 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 8 g
• Unsaturated Fat: 2 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and essential amino acids.
• High in fiber, promoting digestive health and helping control blood sugar levels.

Tags