Heart-Healthy Cooked Sabut Masoor Daal
Elevate your plant-based meal game with this *Heart-Healthy Cooked Sabut Masoor Daal*! Packed with protein-rich whole masoor daal (brown lentils) and infused with aromatic spices like cumin, turmeric, and garam masala, this recipe delivers a wholesome balance of nutrition and flavor. The daal is simmered to tender perfection and sautéed with a fragrant onion-tomato base for a dish that's as comforting as it is nourishing. A drizzle of heart-friendly olive oil, a bright squeeze of lemon juice, and freshly chopped coriander leaves add the perfect finishing touch. Ready in under 45 minutes, this fiber-rich Indian lentil curry pairs beautifully with whole-grain rice or chapati, making it an ideal choice for a satisfying and heart-conscious meal. Perfect for busy weeknights or meal prep, this recipe is a flavorful way to embrace clean eating and vibrant, healthy living.
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Recipe Information
Ingredients
- 1 cup whole masoor daal (brown lentils)
- 3 cups water
- 1 tablespoon olive oil
- 1 teaspoon cumin seeds
- 1 medium onion, finely chopped
- 1 teaspoon ginger, minced
- 2 cloves garlic, minced
- 1 medium tomato, chopped
- 0.5 teaspoon turmeric powder
- 0.25 teaspoon red chili powder
- 1 teaspoon salt
- 1 teaspoon garam masala
- 2 tablespoons fresh coriander leaves, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the sabut masoor daal thoroughly under cold water, then soak them in water for 30 minutes. Drain the soaking water before cooking.
In a medium saucepan, add the drained masoor daal along with 3 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and let it simmer for about 20-25 minutes or until the daal is tender.
While the daal is cooking, heat olive oil in a separate pan over medium heat.
Add cumin seeds to the heated oil. Once they start to crackle, add the chopped onion and sauté until they are golden brown, about 5 minutes.
Stir in the minced ginger and garlic, and cook for another minute until fragrant.
Add the chopped tomato and cook until the tomatoes soften and the mixture starts to release oil, approximately 3-4 minutes.
Season the mixture with turmeric powder, red chili powder, and salt, then stir well to combine.
Add the cooked daal to this spice mixture, gently combining them. Add more water if necessary to achieve your desired consistency.
Stir in the garam masala, and let the daal simmer for another 5 minutes to let the flavors meld together.
Remove from heat, sprinkle with chopped fresh coriander leaves, and squeeze lemon juice over the top before serving.
Serve the daal hot with whole-grain rice or whole wheat chapati for a heart-healthy meal.
Nutrition Facts
Calories |
466 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.5 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2407 mg | 105% | |
| Total Carbohydrate | 62.9 g | 23% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 12.2 g | ||
| Protein | 22.0 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 182 mg | 14% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 1381 mg | 29% | |
*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.
