High Protein Masoor Daal

Transform your weeknight meals with this High Protein Masoor Daal, a flavorful and nutrient-packed dish that delivers comfort and nourishment in every bite. Made with tender red lentils simmered to perfection and infused with a rich blend of aromatic spices like cumin, turmeric, and coriander, this recipe is a powerhouse of plant-based protein. Perfectly balanced with tangy lemon juice and garnished with fresh coriander, this daal is not only quick and easy to prepare in under 45 minutes but also incredibly versatile—serve it with steamed rice, warm naan, or as a hearty soup. Whether you're looking to boost your protein intake or enjoy a soul-warming Indian classic, this masoor daal is sure to become your go-to.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Red lentils (Masoor dal)
• 3 cups Water
• 2 tablespoons Olive oil
• 1 teaspoon Cumin seeds
• 1 teaspoon Turmeric powder
• 1 tablespoon Ginger-garlic paste
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 1 medium Green chili, finely chopped
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear. Drain and set aside.

Step 2

In a medium-sized pot, bring 3 cups of water to a boil. Add the rinsed lentils and reduce the heat to a gentle simmer. Cook the lentils for about 20 minutes, or until tender. Stir occasionally.

Step 3

While the lentils are cooking, heat the olive oil in a separate pan over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until they become fragrant.

Step 4

Add the chopped onions to the pan and sauté until they turn golden brown, about 5-7 minutes.

Step 5

Stir in the ginger-garlic paste, chopped green chili, and cook for another 2 minutes until the raw smell of garlic disappears.

Step 6

Add the chopped tomatoes and cook until they soften and the oil starts to separate from the mixture, about 4-5 minutes.

Step 7

Stir in the turmeric powder, coriander powder, red chili powder, and salt. Mix well.

Step 8

Pour this spice and onion mixture into the pot with the cooked lentils. Stir well to combine all the flavors.

Step 9

Continue to simmer the daal for another 10 minutes over low heat, allowing the flavors to meld.

Step 10

Adjust the seasoning if needed and remove from heat.

Step 11

Stir in the lemon juice just before serving and garnish with fresh coriander leaves.

Step 12

Serve hot with rice, bread, or as a soup.

Nutrition Facts

Serving size	1243.9 grams (1243.9g)

Amount per serving	% Daily Value*
Calories	612

Total Fat 30.60g	39%
Saturated Fat 4.70g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2417mg	105%
Total Carbohydrate 67.60g	25%
Dietary Fiber 22.00g	79%
Total Sugars 13.20g
Protein 22.40g	45%

Vitamin D 0IU	0%
Calcium 180mg	14%
Iron 12mg	67%
Potassium 1499mg	32%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.3%

Protein: 14.1%

Carbs: 42.6%