2Food > masoor dal , how to make masoor dal

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masoor dal , how to make masoor dal

Prep Time: 15 min.
Cook Time: 15 min.
Total Time: 30 min.
Servings: 2

What you need

a pinch of asafoetida (hing)
¼ tsp or ½ red chili powder (organic or homemade chili powder can be just ¼ tsp as they are very strong)
1 tsp cumin seeds (jeera)
1 tbsp chopped coriander leaves (dhania patta)
1 tbsp chopped coriander leaves for garnishing (optional)
1 tsp kasuri methi/dry fenugreek leaves, crushed (optional)
¼ or ½ tsp garam masala powder (homemade garam masala powder can be just ¼ tsp)
2-3 garlic, crushed or finely chopped (lahsun)
¼ inch ginger, finely chopped (adrak)
1 green chilies, chopped or slit (hari mirch)
¾ cup masoor dal or pink lentils
2 tbsp oil or ghee
1 medium sized onion, chopped
1-2 red chilies, whole (sabut lal mirch)
salt as required
1 medium sized tomato, chopped
½ tsp turmeric powder (haldi)
2 cups water for pressure cooking the dal
½ or 1 tsp lemon juice or as required
1.5 to 2 cups water or as required

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How to do it

1. pick and rinse the dal well.pressure cook the masoor dal with 2 cups water, till they become soft and mushy.the dal also can be cooked in a pot.just soak the dal for 30-40 minutes, so that they cook faster if cooking in a pot.adjust the quantity of water as requiredwhen the dal is cooked, beat with a wooden spoon or wired whisk lightly.keep the cooked dal aside.in another pan or pot, heat oil or ghee. fry the cumin seeds till browned.then add onions and fry till they are light browned.add chopped ginger and garlic. stir and fry for 10-15 seconds.add green chilies and red chilies. stir.add all the dry spice powders one by one including asafoetida and stir.add the tomatoes and fry till the oil separates and the tomatoes become soft.add the cooked dal. pour 1.5 to 2 cups water. you can adjust the quantity of water as required.add salt and stir. simmer the masoor dal for 6-7 minutes more on a low or medium flame till you get the desired consistency.this dal is neither thick nor thin and has a medium consistency.lastly add kasuri methi and simmer for 1 minute.towards the end add lemon juice and 1 tbsp chopped coriander leaves and stir the masoor dal.serve masoor dal hot with steamed basmati rice or roti or chappati.you can also garnish masoor dal with coriander leaves if you want while serving the dal.

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Nutrition

Calories
445.49cal ( 22.27% of daily need)
Fat
15.57g ( 23.96% of daily need)
Saturated Fat
1.28g ( 7.98% of daily need)
Carbohydrates
57.75g ( 19.25% of daily need)
Sugar
7.63g ( 8.48% of daily need)
Cholesterol
0mg ( 0% of daily need)
Sodium
305.02mg ( 13.26% of daily need)
Protein
21.09g ( 42.17% of daily need)
Fiber
25.45g ( 101.82% of daily need)
Folate
375.38µg ( 93.85% of daily need)
Vitamin C
62.22mg ( 75.42% of daily need)
Manganese
1.47mg ( 73.54% of daily need)
Vitamin B1
0.73mg ( 48.7% of daily need)
Vitamin K
46.96µg ( 44.73% of daily need)
Iron
7.86mg ( 43.64% of daily need)
Phosphorus
387.22mg ( 38.72% of daily need)
Vitamin B6
0.69mg ( 34.54% of daily need)
Potassium
1124.75mg ( 32.14% of daily need)
Magnesium
127.49mg ( 31.87% of daily need)
Copper
0.56mg ( 28.1% of daily need)
Zinc
3.95mg ( 26.31% of daily need)
Vitamin E
3.51mg ( 23.39% of daily need)
Vitamin A
975.95IU ( 19.52% of daily need)
Vitamin B5
1.73mg ( 17.31% of daily need)
Vitamin B3
2.93mg ( 14.66% of daily need)
Vitamin B2
0.24mg ( 13.94% of daily need)
Calcium
113.19mg ( 11.32% of daily need)
Selenium
7.52µg ( 10.74% of daily need)

Breakdown

Proteins
18.52%
Fat
30.77%
Carbs
50.71%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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