High Protein Masoor Daal
Elevate your weeknight dinners with this wholesome and flavorful High Protein Masoor Daal, a hearty Indian dish perfect for vegans, vegetarians, and anyone seeking a nutritious, protein-packed meal. Made with tender red lentils simmered to perfection and infused with the aromatic richness of cumin, turmeric, ginger-garlic paste, and vibrant spices, this recipe is a celebration of bold flavors and wholesome goodness. Quick to prepare with just 10 minutes of prep time, it’s an ideal option for healthy, satisfying meals that come together in under an hour. Finished with a zesty splash of lemon juice and a garnish of fresh coriander, this versatile dish is perfect served with steamed rice, warm naan, or on its own as a comforting lentil soup. Get ready to savor this classic vegan high-protein recipe that’s as nourishing as it is delicious!
Log this recipe in SnapCalorie
Recipe Information
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
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Drain and set aside.
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.
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.
Add the chopped onions to the pan and sauté until they turn golden brown, about 5-7 minutes.
Stir in the ginger-garlic paste, chopped green chili, and cook for another 2 minutes until the raw smell of garlic disappears.
Add the chopped tomatoes and cook until they soften and the oil starts to separate from the mixture, about 4-5 minutes.
Stir in the turmeric powder, coriander powder, red chili powder, and salt. Mix well.
Pour this spice and onion mixture into the pot with the cooked lentils. Stir well to combine all the flavors.
Continue to simmer the daal for another 10 minutes over low heat, allowing the flavors to meld.
Adjust the seasoning if needed and remove from heat.
Stir in the lemon juice just before serving and garnish with fresh coriander leaves.
Serve hot with rice, bread, or as a soup.
Nutrition Facts
Calories |
612 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2417 mg | 105% | |
| Total Carbohydrate | 67.6 g | 25% | |
| Dietary Fiber | 22.0 g | 79% | |
| Total Sugars | 13.2 g | ||
| Protein | 22.4 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 180 mg | 14% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 1498 mg | 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.
