Masoor Dal

Masoor Dal is a comforting and nutritious lentil dish, bursting with flavors from spices and aromatics. This vegan Indian lunch dish is easy to prepare and perfect for a healthy meal.

Ingredients

• Masoor dal (red lentils) - 100 grams
• Water - 500 ml
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 inch, grated
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil (vegetable or coconut) - 1 tablespoon
• Fresh cilantro - for garnish

Steps

1. Rinse the masoor dal under cold water until the water runs clear, then soak it in water for 15 minutes.
2. In a pot, heat the oil over medium heat and add the cumin seeds. Allow them to sizzle for a few seconds.
3. Add the chopped onion and sauté until it turns golden brown, about 5-7 minutes.
4. Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften, about 5 minutes.
6. Drain the soaked dal and add it to the pot, along with 500 ml of water. Stir to combine.
7. Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 15-20 minutes until the dal is tender.
8. Once cooked, stir in the garam masala and adjust salt if needed. Cook for an additional 2-3 minutes.
9. Remove from heat and let it sit for a few minutes. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 220
• Protein: 12 g
• Carbs: 35 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

• High in protein and fiber, aiding in digestion and satiety.
• Rich in vitamins and minerals, supporting overall health and immune function.

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