Masoor Dal | Indian-style Brown Lentils (Rich in Plant Protein)

Many years ago, I learnt to this recipe for the Sabut Masoor Dal from Mahjabeen Sayyed. Since then this vegetarian dish rich in plant protein has become a staple in my home. We enjoy this easy-to-make brown lentils with either rice or roti, or then both :).

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Some Tips to Make the Perfect Masoor Dal

• Do soak the brown lentils before you cook them. This makes them easier to cook AND lends the dal a creamy texture.
• When mixing the cooked dal, ensure that you do not mash it completely. You want to breakdown the dal just enough so that the mix is rich and creamy.
• You can add the soaked dal to the cooked onion+tomato mix and then pressure cook it. Will save you some more time without compromising on taste or texture.
• You can replace the Garam Masala with Goda Masala or Kala Masala to change the flavour profile.
• To make a vegan version of this dish, just replace the ghee with oil.

Other Recipes Rich in Plant Protein

• Masoor Dal Biryani
• Soya Cutlet (No Potato): High-Protein, Low-Carb Soya Tikki
• Sattu ki Tikki: A Delicious High-Protein Snack

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How to Make Sabut Masoor ki Dal | Indian-Style While Brown Lentils

1. Cooking the Dal
   1. Wash 1 cup Sabut Masoor Dal (whole brown lentils) under running water till the water runs clear.
   2. Soak the dal in 3 cups water for at least 1 hour.
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   3. Drain the water the dal is soaked in and add 2 cups of fresh water.
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   4. Pressure cook the dal till soft. 3 whistles should do the trick as it cooks rather quickly. You can also cook the lentils on an open flame; if you choose to do this, use 3 cups of water. 
   5. Let the pressure cooker depressurize, and then remove the dal from the cooker.
   6. Using a heavy ladle, mix the dal well so it get mashed slightly.
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2. Making the Sabut Masoor ki Dal
   1. In a kadhai or heavy bottomed vessel, heat 1 tsp ghee or oil.
   2. Add 1 cup finely chopped onion and stir-fry till transparent.
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   3. Add 1 tsp minced garlic and 1 tsp grated ginger.
   4. Stir-fry for a few seconds till the mix is aromatic.
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   5. Add 1/2 cup finely chopped tomatoes and stir-fry till tomato pieces are soft and well-stewed.
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   6. Add 1/4 tsp turmeric powder, 1 tsp chilli powder, an optional 1/2 tsp garam masala, and salt to taste. Mix well.
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   7. Add the cooked dal and mix well.
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   8. Add water to adjust to a thick but flowy consistency, and mix well. I added about 1/3 cup water.
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   9. Let the dal cook in the masala for about 5 minutes.
   10. Turn off the heat.
   11. Cover and set aside for 10 minutes.
3. Serving Suggestions for Masoor Dal
   1. Serve warm with rotis.
   2. Serve rice topped with ghee, and papad.

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I had first posted this recipe in October 2016, and am now adding the recipe card and new photos.

Recipe for Masoor Dal

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Masoor Dal | Indian-Style Brown Lentils

Aruna

Masoor Dal is a delicious dish of brown lentils cooked Indian-style. Also called Sabut Masoor ki Dal or Khadi Masoor Dal, this gluten-free, vegan dish is rich in plant protein.

Serve it with rice or roti and enjoy a nutritious and filling meal.

5 from 1 vote

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Prep Time 1 hour hr

Cook Time 20 minutes mins

Total Time 1 hour hr 20 minutes mins

Course Accompaniment, Dinner, Lunch

Cuisine Gluten Free, Indian, Vegan, Vegetarian

Servings 4 People

Calories 206 kcal

Equipment

• Bowl – 1/2 Litre Capacity
• Heavy-bottomed vessel or kadhai
• Ladle
• Pressure Cooker

Ingredients

  

1x2x3x

• 1 Cup Whole Masoor Dal
• 3/4 Cup Tomato (Finely Chopped)
• 1 Cup Onion (Finely Chopped)
• 1 tsp Ginger (Grated)
• 1 tsp Garlic (Minced)
• 1 tsp Red Chilli Powder (Adjust to taste)
• 1/4 tsp Turmeric
• 1/2 tsp Garam Masala (Optional; See Notes)
• 1 tsp Ghee (Oil for the Vegan version)
• Salt To Taste

Instructions

 

Cooking the Masoor Dal

• Wash 1 cup Sabut Masoor Dal (whole brown lentils) under running water till the water runs clear.
• Soak the Masoor Dal in 3 cups water for at least 1 hour.
• Drain the water the dal is soaked in and add 2 cups of fresh water.
• Pressure cook the dal till soft. 3 whistles should do the trick as it cooks rather quickly. You can also cook the lentils on an open flame; if you choose to do this, use 3 cups of water.
• Let the pressure cooker depressurize, and then remove the dal from the cooker.
• Using a heavy ladle, mix the dal well so it get mashed slightly.

Making the Masoor Dal

• In a kadhai or heavy bottomed vessel, heat 1 tsp ghee or oil.
• Add 1 cup finely chopped onion and stir-fry till transparent.
• Add 1 tsp minced garlic and 1 tsp grated ginger.
• Stir-fry for a few seconds till the mix is aromatic.
• Add 1/2 cup finely chopped tomatoes and stir-fry till tomato pieces are soft and well-stewed.
• Add 1/4 tsp turmeric powder, 1 tsp chilli powder, an optional 1/2 tsp garam masala, and salt to taste. Mix well.
• Add the cooked masoor dal and mix well.
• Add water to adjust to a thick but flowy consistency, and mix well. I added about 1/3 cup water.
• Let the dal cook in the masala for about 5 minutes.
• Turn off the heat.
• Cover and set aside for 10 minutes.

Serving Suggestions for Masoor Dal

• Serve warm with rotis.
• Serve rice topped with ghee, and papad.

Notes

• Do soak the brown lentils before you cook them. This makes them easier to cook AND lends the dal a creamy texture.
• You can replace the Garam Masala with Goda Masala or Kala Masala to change the flavour profile.
• You can add the soaked dal to the cooked onion+tomato mix and then pressure cook it. Will save you some more time without compromising on taste or texture.

Nutrition

Calories: 206 kcalCarbohydrates: 34 gProtein: 13 gFat: 2 gSaturated Fat: 1 gPolyunsaturated Fat: 0.4 gMonounsaturated Fat: 0.5 gCholesterol: 3 mgSodium: 305 mgPotassium: 601 mgFiber: 16 gSugar: 3 gVitamin A: 401 IUVitamin C: 9 mgCalcium: 42 mgIron: 4 mg

Keyword Brown Lentils, High-protein recipe, Indian Style Brown Lentils, Khadi Masoor Dal, Masoor Dal Khichdi, Plant protein, Plant-based Protein, Sabut Masoor ki Dal

Tried this recipe?Do let me know how you liked it @aahaaram or tag #aahaaram!