SABUT MASOOR KI DAAL

SABUT MASOOR KI DAAL
Nidhi
by Nidhi
Whole brown lentils cooked in onion tomato gravy with basic Indian spices. This dal is found in most Dhabas or roadside eatries in North India.

Serves: 4 people

Prep : 15 mins

Cooking : 20 mins

Health Hack: Lentils are a power house of protein and also a very good source of cholesterol-lowering fiber. They add essential vitamins and minerals to the diet plus the fiber, folic acid and potassium in lentils all support heart health.

Fresh Ingredients

  • Whole masoor dal - 250gms
  • Turmeric powder - 2 tsp
  • Ginger and garlic paste - 1 tsp
  • Onion - 1 medium, peeled and finely chopped
  • Green chilli - 1, slit lengthwise
  • Tomatoes - 2 medium, chopped
  • Fresh coriander stalks - handful, finely chopped
  • Water - 1 litre
  • Salt - to taste
  • Ghee or vegetable oil - 3 tbsp

Spices For Rice

  • Cumin seeds -1 tsp
  • Coriander powder - 1 tsp
  • Kashmiri chilli powder – 1 tsp
  • Garam masala powder - ½ tsp

Cooking Instructions

  • Wash dal thoroughly in fresh water and soak in water while prepping other ingredients.
  • Place the dal, ginger-garlic paste, salt and turmeric in the pressure cooker. Add water and cook under full pressure for 7-8 minutes.
  • Heat oil in a pan for tempering the dal. Fry the cumin first and then add the onions. Now fry till the onions are browned. This is an important step in making this dal as browning the onions adds flavour and enhances the taste of the dal.
  • Add the tomatoes, green chilli and fry again for a few minutes until the tomatoes become soft.
  • Finally add coriander powder, Kashmiri chilli powder and mix well. Now add this mixture to the cooked dal and mix well. Simmer the dal on a low or medium heat. If the dal is too thick then add some hot water to get the right consistency.
  • Mash some dal with back of your ladle or spoon at the sides of the pan to get a creamier consistency. Finally add garam masala powder and stir. Garnish with chopped coriander and serve with any flat bread or basmati rice.

Nutritional Info

Nutrition
Per Serving
Per 100 g
Energy (kcal)
234
184
Energy (kJ)
979
769
Carbs (g)
29.7
24.5
Protein (g)
9.9
8.2
Fat (g)
6.1
4.1
Sat. Fat (%)
0.7
0.5
Salt (g)
1.24
1.01
Fiber (g)
10.1
4.9

Handy Kitchen Tips

Soak lentils for at least half hour to reduce their cooking time especially if you are cooking them in an open pan. Try using ghee for the tempering as it brings out the best in dals and is always my preferred oil for tempering.
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