Masoor Dal Recipe

by Aimee Herb, nutritionist

Originally published October 6, 2017

This simple dal recipe is chock full of beauty and is a warming food perfect for the start of cool fall days! The red lentil is a powerhouse of nutrition (protein, iron, folate, fiber) and is the main ingredient in this dal. Spices such as ginger, garam masala, turmeric and pepper help decrease inflammation in the body and increase immunity. You may want to double the recipe…it’s so delicious! Oh, and, serve over steamed aromatic basmati rice.

1 ½ cups split red lentils (rinse well)

1 bay leaf

3 cups water

2 tbsp coconut or olive oil

2 tsp cumin seed

1 medium size onion diced (apx 1 ¼ cup)

3 cloves garlic (minced)

1 tbsp ginger (minced)

1 small jalapeno (diced)

2 medium size tomatoes (diced)

½ tsp garam masala

½ tsp turmeric

3 tbsp finely chopped cilantro (optional)

1. Cook red lentils with bay leaf in 4 quart pot with 3 cups water until lentils are soft and the consistency of thick puree (set aside)

2. Heat oil in large pot or pan, add cumin seed and lightly toast.

3. Add onion and saute until golden brown

4. Add all the rest of the ingredients except cilantro and simmer until tomatoes are soft and ingredients become like a sauce

5. Add the cooked lentils (remove bay leaf) and stir well then simmer for 15 – 20 minutes (adding a small amount of water if needed) to incorporate flavors

6. Finished dal should be the consistency of a thick puree

7. Top with chopped cilantro and serve on bed of basmati rice

Recipe inspiration and adaptation came from online website (vegrecipesofIndia.com – masoor dal)