Vegan Masoor

Vegan Masoor is a flavorful and nutritious Indian dish made with red lentils, spiced to perfection with aromatic herbs and vegetables. This wholesome meal is not only satisfying but also packed with protein and fiber, making it ideal for a hearty lunch.

Ingredients

• Red lentils - 150 grams
• Water - 750 ml
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, slit (optional)
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil - 1 tablespoon (cooking oil or coconut oil)
• Cilantro - for garnish, chopped

Steps

1. Rinse the red lentils under cold water until the water runs clear. Drain and set aside.
2. In a pot, heat the oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
3. Add the chopped onion and sauté until golden brown, about 5-7 minutes.
4. Stir in the minced garlic, grated ginger, and slit green chili. Sauté for another 2 minutes until fragrant.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften, about 4-5 minutes.
6. Add the rinsed lentils and water to the pot. Stir well and bring to a boil.
7. Reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes, or until the lentils are soft and cooked through.
8. Once cooked, stir in garam masala and adjust salt as needed. If the mixture is too thick, add a little more water to reach your desired consistency.
9. Serve hot, garnished with chopped cilantro, alongside rice or flatbreads.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.75 L

Health Benefits

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

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