I love to cook traditional Indian recipes with a Jamaican spin on them and I don’t use as many spices that are normally seen in Indian recipes, however, my recipes are easy to prepare are so delicious like my Curry Cabbage, Chickpea Curry, Aloo Palak, and this Masoor dal recipe.
FOR THE FULL LIST OF INGREDIENTS, SCROLL TO SEE THE RECIPE CARD AT THE END. BUT BEFORE YOU SCROLL CHECK IMPORTANT INFORMATION THAT IS INCLUDED IN THE BLURB.
What is Masoor Dal?
There are many varieties of lentils with varying colors but masoor is one of the most important legumes in Indian cooking, it is high in protein and an integral part of a meatless diet.
Dal is a stew that is made from lentils, for instance, chana dal is a stew made from split and polished chana baby chickpeas.
Masoor dal is made from masoor, it is delicious and nutritious, it is also known as, Masar dal, Mussoor dal, Masur Dal, red or pink lentil. They are salmon-colored lentils and they t have been skinned and split.
Health Benefits Of Masoor Dal
1 cup of masoor dal contains 230 calories, 15 grams of fiber, and 17 grams of protein. Read more about the health benefits here.
How To Make Masoor Dal?
Masoor dal cooks easily so it doesn’t need to be soaked and doesn’t need to be cooked in a pressure cooker like other beans and lentils in Indian cooking.
Saute onion, garlic, ginger, and tomato. Add turmeric, coriander, cumin and cook until fragrant. Stir in washed and drained masoor dal, vegetable broth, coconut milk, and bring to a boil.
Reduce heat to simmer until dal is tender, stir in chopped cilantro and season with salt and cayenne pepper to taste.
Other Delicious Recipes To Try
If you make this masoor dal recipe, snap a photo and hashtag #healthiersteps — we love to see your recipes on Instagram, Facebook & Twitter!
Join our new facebook groups, sharing lots of delicious vegan and gluten-free recipes, health tips etc., from our members. Please join us and invite your friends Gluten-Free and Vegan For Beginners and Vegan Recipes With Love.
Nutrition
- Energy:
- 373 kcal / 1559 kJ
- Fat:
- 19 g
- Protein:
- 17 g
- Carbs:
- 36 g
Cooking Time
- Preparation:
- 10 min
- Cooking:
- 25 min
- Ready in:
- 35 min
Ingredients
- 1 tablespoon coconut oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1/2 inch ginger, grated
- 1 small tomato, chopped
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 1/2 teaspoon cumin
- 1 cup Masoor dal, sorted, washed and drained
- 1 cup coconut milk
- 2 cups vegetable broth
- 1/4 teaspoon Cayenne pepper
- 1/2 teaspoon salt, or to taste
- 1/4 cup cilantro, chopped
Instructions
- Heat oil in a large saucepan over medium-high heat. Add onion and cook until soft, about 2 minutes. Stir in garlic, ginger and cook until fragrant about 30 seconds. Stir in tomatoes and cook for about 1 minute.
- Add turmeric, coriander, and cumin and cook until fragrant, stirring constantly. Stir in the masoor dal, coconut milk, vegetable broth and bring to a boil.
- Reduce heat to simmer for about 20 minutes or until masoor dal is tender. add cayenne pepper, salt and cilantro and stir. Cook for 2 more minutes and serve with rice.
A vegetarian for 32 years, I have cooked a LOT of dal ( and have taken long Indian cooking courses as well as lived in India). This recipe is my family’s favourite dal now.
We do another version where we replace the coconut milk with a can of tomatoes. Both are great. And we always double either version to have lots for later meals.
Thanks for your work.
EarthDave, I’m so happy you and your family enjoyed it. Thank you for your wonderful feedback, I really appreciate it.
WOWZA!!!!!!! This is EXCELLENT!!!
So easy, quick with a ton of flavor. I made just a few adjustments – added another Clove of garlic, subbed garam masala for coriander bc that’s what I had & added a 1/2 tsp cinnamon. I added about 2 cups of water in addition to the veggie broth bc I wanted more of a soup….even the Omni bf said it was delish. I’ll be making this all winter. Soooo yum!!! Thanks again!!!!
Nan, I’m so happy it turned out well for you and you enjoyed it, Love your substitutions. Thank you for sharing!
Love your recipes . Please can you let me know which vegetable broth do you recommend?
The best two on the market that I know are Pacific Foods and Imagine brands, they are pricey so its best to make your own and freeze, check out my flavorful recipe https://healthiersteps.com/how-to-make-vegetable-broth/
Loved this recipe! I have been a vegetarian for years but my family has recently become vegan. It was very satisfying, delicious, and not too spicy! I have made dal several times with different recipes, but this one has been my favorite by far.
Mala, thank you very much for your feedback, I’m so happy you enjoyed it. Congrats on your family’s move to be vegans.
Such a quick dish for dinner but it tastes like I spent hours!
Absolutely, thank you Anita for trying it.