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Red Lentil Dal Recipe

Lentils or dals are very affordable, highly nutritious legumes. With a variety of texture, taste and colours.

Not only this, you can get them in so many varieties; such as Brown Lentils, Green Lentils, Black Lentils, French Green Lentils, Red Lentils, Yellow Lentils, black chick peas, kabuli chana and so many more.

 Lentils are a nutritional powerhouse because they contain a variety of essential vitamins and minerals. 

Masoor dal is the same thing as red lentils, which are popular and easy to find at many grocery stores in the US.

They’re super cheap and cook quickly making them a great choice for a simple weeknight meal.

This recipe is naturally gluten free, high in fiber and protein, low in fat and calories, and packed with flavor.

Why to eat Lentils?

  • Protein – Lentils contain about 18 grams of protein per cup (when cooked).
  • Fiber – One serving of lentils contains 16 grams of dietary fiber.
  • Folic Acid – Folic acid, or folate, is a B vitamin that supports healthy cells. One serving of lentils contains 90 percent of the recommended daily intake of folic acid.
  • Potassium – A 3/4 cup serving of lentils contains more potassium than a banana.
  • Iron – Per serving, lentils contain more iron than beef, making them a smart dietary staple for vegans and vegetarians.
difference between red lentil and masoor dal

Red lentils are unique because they are hulled and split, which means the skin is removed and the lentils are cut in half.

Without the skins, these lentils are reddish-orange. If the skins remained, they would be brown and whole.

Cooking them in whole and without skin, both way is easy, but keep in mind that, whenever we cook dals without the skin, they take less time to cook.

Prefer to cook whole lentils, but once a while it is okay to cook dals without the skin also.

Yes, always use a lot of fresh washed and chopped coriander to garnish your dals/soups.

Masoor Dal Recipe

Masoor dal, or red lentil soup, is a popular and nutritious dish in many Indian households. It’s easy to prepare and can be enjoyed with rice or millet roti, wheat roti, naan and rice.

Below is the easy recipe for making masoor dal:

Masoor dal, also known as red lentils, is a popular lentil variety used in many Indian dishes.
This dal is my favorite from all other dals, because I love to garnish it with lots of fresh chopped coriander.
Ingredients:

  1. 1 cup masoor dal (red lentils)
  2. 3 cups water
  3. 1 small onion peeled, washed and finely chopped
  4. 2 cloves garlic peeled and minced
  5. 1-inch piece of ginger, peeled washed and minced
  6. 2 tomatoes washed and chopped
  7. 1/2 teaspoon turmeric powder
  8. 1 teaspoon cumin seeds
  9. 2 tablespoons cooking oil
  10. Pink Salt to taste
  11. Fresh coriander leaves for garnish
  12. 1/2 teaspoon cumin powder
  13. 1/2 teaspoon coriander powder
  14. 1/4 teaspoon Paprika powder

Instructions:

  1. Wash the masoor dal under running water until the water runs clear. Drain and set aside.
  2. In a pressure cooker, heat1 teaspoon of olive oil over medium heat. Add 1 spoon of cumin seeds. Let them splutter.
  3. Add the minced garlic, ginger, and chopped onion. Sauté for about a minute.
  4. Add the chopped tomatoes, turmeric powder, and Pink salt according to taste. Cook tomatoes for 2 seconds.
  5. Now at this point add the washed masoor dal to the pot and stir well to combine with the masala.
  6. Add the spice blend (cumin powder, coriander powder, and oregano leaves and mix thoroughly.
  7. Pour the warm water and cover the lid.
  8. Cook for only 2 whistles, and switch off the stove.
  9. When the steam is released, check the consistency of your dal.
  10. If it’s too thick, add more water to reach your desired thickness, but always use warm water, if needed to put more.
  11. Garnish the masoor dal with fresh coriander leaves and serve it with roti, paratha or rice.
  12. You can eat it in breakfast, lunch or dinner.
  13. It is very tasty and healthy, when we garnish it with a lots of chopped coriander.

Health Benefits of Eating red lentil Dal

Red lentil dal, a traditional Indian dish made from red lentils, offers several health benefits due to its nutrient-rich composition.

Here are some of the potential health benefits associated with consuming red lentil dal:

  1. High in Protein: Red lentils are a good source of plant-based protein, making them an excellent choice for vegetarians and vegans. Protein is essential for building and repairing tissues in the body.
  2. Rich in Fiber: Lentils, including red lentils, are high in dietary fiber. Fiber aids in digestion, helps maintain bowel regularity, and can contribute to a feeling of fullness, potentially assisting in weight management.
  3. Low in Fat: Red lentils are low in fat, particularly saturated fat. A diet low in saturated fat is associated with a lower risk of heart disease and other cardiovascular issues.
  4. Complex Carbohydrates: Lentils are a good source of complex carbohydrates, providing a steady release of energy. This can help regulate blood sugar levels and provide sustained energy throughout the day.
  5. Nutrient-Rich: Red lentils are rich in various vitamins and minerals, including folate, iron, magnesium, phosphorus, and potassium. These nutrients play crucial roles in supporting overall health, including the functioning of the nervous system, red blood cell formation, and bone health.
  6. Heart Health: The fiber, potassium, and folate content in red lentils contribute to heart health. Fiber helps lower cholesterol levels, potassium helps regulate blood pressure, and folate can lower levels of homocysteine, which is associated with an increased risk of heart disease.
  7. Weight Management: The combination of protein and fiber in red lentil dal can help with weight management by promoting satiety and reducing overall calorie intake.
  8. Blood Sugar Control: The fiber content in red lentils may contribute to better blood sugar control. It slows down the absorption of sugar, preventing rapid spikes in blood glucose levels.
  9. Rich in Antioxidants: Red lentils contain antioxidants that help protect the body’s cells from damage caused by free radicals. Antioxidants play a role in reducing inflammation and lowering the risk of chronic diseases.
  10. Digestive Health: The fiber in red lentils supports a healthy digestive system by preventing constipation and promoting the growth of beneficial gut bacteria.
  11. Improve Digestion: The insoluble fiber found in red lentils passes through our digestive system without being absorbed and provides bulk. This increases gastric motility, which means the rate at which we digest increases. Red lentils can make you more regular! 

It’s important to note that the overall health benefits also depend on the preparation and ingredients used in the dal.

Limiting the use of added fats and sodium can enhance the health benefits of this nutritious dish.

As with any food, moderation and balance in your overall diet are key to reaping the maximum health benefits.

Masoor Dal or Red Lentil Dal Recipe

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