Masoor Dhal

Discover the comforting flavors of Masoor Dhal, a beloved Indian lentil curry that's both nourishing and packed with aromatic spices. This recipe features tender red lentils simmered with turmeric and infused with a fragrant tempering of mustard seeds, cumin, garlic, and ginger. The addition of sautéed onions, tomatoes, and warming spices like ground coriander and cumin creates a rich, flavorful base, with a hint of heat from optional green chilies and red chili powder. Finished with fresh cilantro and a splash of tangy lemon juice, this dish is versatile and perfect for pairing with steamed rice, naan, or roti. Ready in just 35 minutes, Masoor Dhal is an easy, wholesome, and protein-packed meal that’s perfect for weeknight dinners or meal prep.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Red lentils (Masoor Dhal)
• 3 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 tablespoon Vegetable oil or ghee
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 2 cloves Garlic cloves, minced
• 1 teaspoon Ginger, minced
• 1 small Onion, finely chopped
• 1 medium Tomato, finely chopped
• 1 small Green chili, finely chopped (optional)
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground cumin
• 0.25 teaspoon Red chili powder (optional)
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear to remove any dirt or excess starch.

Step 2

In a medium pot, combine the lentils, water, turmeric powder, and 0.5 teaspoon of salt. Bring to a boil over medium heat.

Step 3

Reduce the heat to low and simmer the lentils for 15-20 minutes, stirring occasionally, until they are soft and start to break down. Skim off any foam that forms on the surface.

Step 4

In a separate pan, heat the vegetable oil or ghee over medium heat.

Step 5

Add the mustard seeds and cumin seeds to the hot oil. Allow them to sizzle and pop for about 30 seconds.

Step 6

Stir in the minced garlic and ginger, and sauté for about 1 minute until fragrant.

Step 7

Add the chopped onion to the pan and cook for 3-4 minutes, stirring frequently, until it becomes soft and golden brown.

Step 8

Mix in the chopped tomato, green chili (if using), ground coriander, ground cumin, and red chili powder (if using). Cook for 2-3 minutes, mashing the tomatoes slightly, until the mixture forms a thick paste.

Step 9

Transfer the spiced tomato-onion mixture to the pot with the cooked lentils. Stir well to combine.

Step 10

Add the remaining 0.5 teaspoon of salt (or to taste) and simmer the dhal for an additional 5 minutes to let the flavors meld.

Step 11

Remove the dhal from heat and stir in the fresh cilantro and lemon juice.

Step 12

Serve the Masoor Dhal warm with steamed rice, naan, or roti.

Nutrition Facts

Serving size	1175.6 grams (1175.6g)

Amount per serving	% Daily Value*
Calories	451

Total Fat 16.50g	21%
Saturated Fat 2.30g	12%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2404mg	105%
Total Carbohydrate 60.10g	22%
Dietary Fiber 20.90g	75%
Total Sugars 11.10g
Protein 21.90g	44%

Vitamin D 0IU	0%
Calcium 170mg	13%
Iron 11mg	59%
Potassium 1338mg	28%

*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: 31.2%

Protein: 18.4%

Carbs: 50.5%