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Masur Dal (Red Lentils with Onion)

Masur Dal (Red Lentils with Onion)

25 Ratings
25 Ratings
Recipe Image
Masur Dal (Red Lentils with Onion)
Makes: 6 Servings
Total Cost: $$$$

Dal is a lentil-based dish commonly eaten in India as a part of a more complex meal. This version is an aromatic red lentil dish, flavored by turmeric, cumin, and chili peppers. You can use other varieties of lentils if red lentils are hard to find at your store.

Ingredients

  • 1/2 cup dried red lentils
  • 1 teaspoon vegetable oil
  • 1/2 teaspoon salt
  • 1 1/2 cups water
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon cumin powder
  • 1 teaspoon sugar
  • 5 teaspoons vegetable oil
  • 2 chili peppers
  • 1/2 onion, large chopped

Directions

  1. Wash hands with soap and water.
  2. Rinse the lentils in a strainer under running water two to three times.
  3. In a bowl, combine the washed lentils, 1 teaspoon oil, and 1/2 teaspoon salt.
  4. Boil lentils in 1 1/2 cups water until they turn yellow and soft. Add turmeric powder, cumin powder, and sugar to the boiled lentils and mix them well.
  5. In a separate pan, add rest of the oil and allow it to heat.
  6. Split the chili peppers in half and add to the heated oil.
  7. Add onion to the oil and stir until it starts to turn light brown.
  8. Add 2 Tablespoons boiled lentils (mixed with spices) into the fried onion and stir well for one minute.
  9. Add the rest of the boiled lentil mix and stir.
  10.  Add 1 cup of water and allow it to boil for two minutes. Serve over white rice. Add parsley garnish if desired.

Notes

This is a very common food item in Bengali as well as in Indian communities. Generally, lunch or dinner is started with this item followed by two to three main courses. On special occasions, or when preparing this for someone special, one may garnish it with coconut flakes or cilantro leaves.

Source:

North Dakota Food and Culture: A Taste of World Cuisine
North Dakota State University Extension Service

Nutrition Information

Serving Size: 1/6 of recipe (139g)
Nutrients Amount
Total Calories 107
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 199 mg
Carbohydrates 12 g
Dietary Fiber 4 g
Total Sugars 3 g
Added Sugars included 1 g
Protein 5 g
Vitamin D 0 mcg
Calcium 18 mg
Iron 2 mg
Potassium 242 mg
N/A - data is not available
Nutrients Amount
Total Calories 107
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 12 g
Dietary Fiber 4 g
Total Sugars 3 g
Added Sugars included 1 g
Protein 5 g
Minerals
Calcium 18 mg
Potassium 242 mg
Sodium 199 mg
Copper 149 mcg
Iron 2 mg
Magnesium 23 mg
Phosphorus 93 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 8 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mcg
Vitamin C 31 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 8 mcg
Folate 87 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 17 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 1 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025