Masoor Dal Fry

Masoor Dal Fry is a hearty and flavorful Indian dish made with red lentils, cooked to perfection and tempered with a blend of aromatic spices. This protein-rich dish is perfect for a satisfying dinner and pairs wonderfully with rice or flatbreads.

Ingredients

• Masoor dal (red lentils) - 100 grams
• Water - 500 milliliters
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch, minced
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cooking oil (vegetable or ghee) - 2 tablespoons
• Fresh cilantro - for garnish
• Salt - to taste

Steps

1. Rinse the masoor dal under running water until the water runs clear. Soak it for about 15 minutes and then drain.
2. In a pot, add the soaked dal and 500 ml of water. Bring it to a boil, then reduce the heat and simmer for 15-20 minutes until the dal is cooked and tender.
3. In a separate pan, heat 2 tablespoons of cooking oil over medium heat. Add cumin seeds and mustard seeds, allowing them to splutter.
4. Add the finely chopped onions to the pan and sauté until they turn golden brown.
5. Stir in the minced garlic, ginger, and slit green chili, and sauté for another 2 minutes until fragrant.
6. Add the chopped tomatoes, turmeric powder, coriander powder, and salt to the pan. Cook until the tomatoes soften and the oil begins to separate from the mixture.
7. Once the dal is cooked, add it to the onion-tomato mixture in the pan. Stir well and allow it to simmer for an additional 5 minutes.
8. Sprinkle garam masala and mix well. Adjust salt as needed.
9. Garnish with freshly chopped cilantro before serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein, making it an excellent source of plant-based nutrition.
• Rich in dietary fiber, promoting digestive health.

Tags