Masoor Daal

Masoor Daal is a comforting Indian lentil dish, rich in flavor and nutrition, perfect for a wholesome dinner. This vibrant orange dal is spiced with traditional Indian spices, making it both delicious and satisfying.

Ingredients

• Masoor Daal (red lentils) - 1 cup
• Water - 3 cups
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, diced
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Green chili - 1, slit (adjust to taste)
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Oil or ghee - 1 tablespoon
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Rinse the masoor daal under cold water until the water runs clear, then soak in water for 15 minutes.
2. In a pot, heat oil or ghee over medium heat. Add cumin seeds and mustard seeds; let them crackle.
3. Add the chopped onion and sauté until golden brown.
4. Stir in the minced garlic, grated ginger, and slit green chili. Sauté for another 1-2 minutes until fragrant.
5. Add the diced tomato, turmeric powder, coriander powder, and salt. Cook until the tomato softens.
6. Drain the soaked masoor daal and add it to the pot along with 3 cups of water. Stir well.
7. Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for about 15-20 minutes, or until the lentils are cooked and soft.
8. Once cooked, stir in garam masala and adjust the seasoning if necessary. Cook for an additional 2 minutes.
9. Remove from heat and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 220
• Protein: 12 g
• Carbs: 36 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 1 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, helping to promote satiety and muscle repair.
• Contains essential vitamins and minerals, supporting overall health and well-being.

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