High Protein Cooked Sabut Masoor Daal
Elevate your mealtime with this High Protein Cooked Sabut Masoor Daal, a wholesome and flavorful Indian lentil dish that's packed with nutrients and bursting with aromatic spices. Made with tender whole brown lentils, this protein-rich recipe is simmered to perfection with turmeric and salt before being infused with a fragrant tempering of cumin seeds, onions, garlic, ginger, and green chilies. A medley of bold spices like garam masala, red chili powder, and crushed fenugreek leaves adds depth to each bite, while a touch of lemon juice brightens the dish. Garnished with fresh coriander, this hearty daal pairs beautifully with steamed rice or warm flatbread, making it the ultimate comfort food for any meal of the day. Perfect for those seeking a nutritious, high-protein vegetarian option, this dish is both satisfying and easy to prepare.
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Recipe Information
Ingredients
- 1 cup whole brown lentils (Sabut Masoor Daal)
- 4 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 2 tablespoons ghee or oil
- 1 teaspoon cumin seeds
- 1 medium onion, finely chopped
- 4 garlic cloves, minced
- 1 inch ginger, minced
- 2 green chilies, slit
- 1 large tomato, finely chopped
- 1 teaspoon coriander powder
- 0.5 teaspoon red chili powder
- 0.5 teaspoon garam masala
- 1 teaspoon fenugreek leaves (kasuri methi), crushed
- 2 tablespoons fresh coriander leaves, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the whole brown lentils under running water until the water runs clear. Soak them in water for about 30 minutes and then drain.
In a large pot, add the soaked lentils and 4 cups of water. Stir in the turmeric powder and 1/2 teaspoon of salt. Bring it to a boil over medium-high heat, then reduce the heat to low, cover, and let it simmer for about 25-30 minutes until the lentils are soft and cooked. Stir occasionally and add more water if needed to keep them submerged.
In another pan, heat the ghee or oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until aromatic.
Add the chopped onion and sauté until they become golden brown.
Stir in the minced garlic, ginger, and green chilies. Cook for another minute until fragrant.
Add the chopped tomato and cook until it softens and the oil starts to separate from the mixture.
Stir in the coriander powder, remaining 1/2 teaspoon of salt, red chili powder, and garam masala. Cook for another 2 minutes.
Add the cooked lentils into the spice mixture along with the fenugreek leaves. Mix well, and adjust the consistency with water if needed. Cook for another 5 minutes to let the flavors meld.
Turn off the heat and stir in the lemon juice.
Garnish with fresh coriander leaves and serve hot with rice or flatbread.
Nutrition Facts
Calories |
655 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 17.3 g | 86% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 2435 mg | 106% | |
| Total Carbohydrate | 76.5 g | 28% | |
| Dietary Fiber | 25.9 g | 92% | |
| Total Sugars | 18.5 g | ||
| Protein | 24.9 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 253 mg | 19% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 1872 mg | 40% | |
*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.
