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 Masoor Dal benefits, Masoor Benefits

  Last Updated : Feb 24,2022






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10 Superb Health Benefits of Masoor / Masoor Dal + 7 healthy Indian masoor dal recipes + 8 healthy whole masoor recipes

Masoor is one of the most commonly used lentils in Indian kitchens, with colour ranging from yellow to reddish orange to even brown and black. It’s split version is termed as Masoor dal.  Basically split lentil means without skin and is orange in colour. It is an important part of the diet in many parts of the world, especially in the Indian subcontinent, which has a large vegetarian population. While it’s best suggested to soak masoor before cooking, the masoor dal does not need soaking prior to cooking as it is a soft dal and cooks quickly. When cooked, masoor dal turns a soft golden colour and has a pleasant earthy flavour. With 26 per cent protein, these lentils have the third-highest level of protein, by weight, of any plant-based food after soybeans and hemp.

Here are 10 reasons why you should include masoor and its dal in your diet.

  1. Vegetarian Protein: 1 cup of cooked Masoor dal gives 19 grams of protein which is 31% of the total daily recommendation of protein for an adult man. Paneer Masoor Paratha is a classic example which combines 2 sources of protein – protein and masoor dal.

Paneer Masoor ParathaPaneer Masoor Paratha

  1. Keeps your bones and teeth healthy: Being rich in Phosphorus it works with Calcium to build our bones. Helps in maintaining healthy teeth and bones by maintaining the structure of them. Masoor Dal and Paneer Soup is a delicious protein boost. Enjoy it piping hot.

Masoor Dal and Paneer SoupMasoor Dal and Paneer Soup

  1.  Aids in weight-loss: Whole masoor as well as masoor dal is rich in fibre therefore eating moong dal will keep you fuller for a longer time and prevent you from binge eating. Chawli Masoor Dal is a flavourful way of adding masoor dal to your meals. It is low in fat and high in protein and will help you to gain muscles.

Chawli Masoor DalChawli Masoor Dal

  1. Good for Blood: Masoor is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor Dal and Vegetable Khichdi is a one dish meal which is sure to satiate you and make up for many nutrients.

Masoor Dal and Vegetable KhichdiMasoor Dal and Vegetable Khichdi

  1. Benefits of masoor dal in pregnancy: It is particularly important for pregnant women to have enough folate. They must start having folate rich recipes like Gavar aur Masoor ki Dal even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy which can be achieved by incorporating Masoor in your diet as it is a good source of folate.

Gavar Aur Masoor ki DalGavar Aur Masoor ki Dal

  1. Masoor Dal is iron rich: 1 cup of cooked Masoor dal gives 5.77 grams of iron which is 27.47% of the total daily recommendation of iron for an adult. Iron is an important mineral in your diet as it is required in the blood to carry oxygen to the various parts of the body. We have combined it with spinach to make Masoor Dal and Palak Khichdi. A serving of this khichdi makes up for 10% of your day’s requirement for iron.

Masoor Dal and Palak KhichdiMasoor Dal and Palak 

  1. Masoor dal benefits for skin: Masoor Dal is also a good source of B-vitamins that are essential for metabolism, by helping convert nutrients into energy. Thiamine place a role in muscle contraction and nerve signaling. Riboflavin acts as an anti-oxidant. Niacin is good for skin and prevents it from sun damage. Suva Masoor Dal which makes use of minimal spices is truly worth a try!

Suva Masoor Dal, Zero Oil Healthy Dal Suva Masoor Dal, Zero Oil Healthy Dal

  1. Rich in zinc: Masoor dal is rich in zinc and gives 27.47% of the total daily requirement of zinc per 1 cup of cooked masoor dal. Try combining it with a few veggies to create the magic of Masala Masoor Dal with VegetablesZinc is needed by our body to build immunity. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Zinc is also needed for the senses of smell and taste.

Masala Masoor Dal with Mixed VegetablesMasala Masoor Dal with Mixed Vegetables

  1. Benefits of masoor dal for diabetes: The glycemic index of masoor dal is 25 which is low, therefore it is suitable for diabetics. Masoor dal is an excellent source of complex carbohydrates which is the major form of energy. When you eat food it is broken down into glucose which is used by our body for energy. But the best part about complex carbs is that it is released in the blood stream slowly and do not fluctuate your blood sugar rapidly. This makes it suitable for diabetics to have 30 grams of raw masoor dal at a time to manage your sugar levels. Try the East Indian version of dal – Bengali Masoor Dal.

Bengali Masoor DalBengali Masoor Dal

  1. Benefits of masoor dal for heart: Being rich in magnesium masoor dal can reduce mortality from cardiovascular disease especially in women. Masoor is also a good source of phosphorus and magnesium, both of which help in maintaining normal heartbeat. Potassium also maintains the heart rhythm. Hearty Red Lentil Soup is just perfect as its name.

Hearty Red Lentil Soup, Healthy Masoor Dal SoupHearty Red Lentil Soup, Healthy Masoor Dal Soup

Nutrition Information for Masoor Dal

Nutritional Information for One cup of cooked Masoor Dal One cup of cooked Masoor Dal is 160 grams and comes from 76 grams raw Masoor Dal.
RDA stands for Recommended Daily Allowance.

260 Calories
19 grams of Protein
44.84 grams of Carbs
0.53 grams of Fat

See full nutritional details of masoor dal in Masoor Dal glossary click here.

Masoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish MealMasoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish Meal

7 healthy masoor dal recipes

healthy masoor dal Indian recipes. For toddlers, we have masoor dal water.  Enjoy regular masoor dal recipemassor dal with vegetables for a heavier meal. Pair it with ragi roti or bajra roti. For variations there is palak masoor dal and chawli masoor dal. In soups, we have the healthy masoor dal soup. See here for 137 masoor dal recipes

8 healthy whole masoor recipes

Diabetics can try recipes like Nourishing Barley Soup. These slow energy burning lentil will help to maintain blood glucose levels. If you are targeting weight loss and looking for a Salad bowl, our recipes like Vegan Healthy Lunch Salad  and Kale Masoor veg Antioxidant Office Salad. As a one meal dish, Paneer Masoor Paratha with a bowl of raita would serve the purpose and for healthy subzis opt for Masala Masoor and Mixed Pulses with Vegetables. And on days when you want to serve a healthy protein rich delicacy to kids, try tempting snack like Mint and Masoor TIkkis or sometimes even simple Whole Masoor Dal might look tempting to them.

Vegan Healthy Lunch Salad, Office SaladVegan Healthy Lunch Salad, Office Salad

masoor dal benefits

red lentil soup recipe | Indian style red lentil vegetable soup | heart friendly red lentil soup for weight loss | with 29 amazing images. red lentil soup recipe | Indian style red lentil vegetable soup | heart friendly red lentil soup for weight loss is a soothing bowl which can be enjoyed at any time of the day. Learn how to make Indian style red lentil vegetable soup. To make red lentil soup, heat a small non-stick pan and when hot, add the mint leaves and dry roast on a slow flame for 3 minutes. Keep aside. Combine the masoor dal, onions, carrot, tomatoes and 2 cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Cool slightly and blend in a mixer till smooth. Transfer the mixture into a deep non-stick pan, add the roasted mint leaves, chilli flakes, salt, 1 cup of water and mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Serve hot. There is an unmistakable Turkish influence in this red lentil soup. Made with the humble masoor dal, this soup is so wholesome and satiating, it can double up as a one-dish meal on days when you feel tired and need a bit of pampering and soul-warming! Lentils give protein to strengthen the cells of your body and iron to build the haemoglobin stores. Vegetables like tomatoes, onions and carrot along with mint give this Indian style red lentil vegetable soup more nutrients like fibre and antioxidants along with an exotic flavour too. Munch on Baked Tortilla Chips or Jowar and Sesame Khakhra along with this heart friendly red lentil soup for weight loss for a satiating feel. Diabetics and heart patients too can include this soup as a part of their daily menu. Tips for red lentil soup. 1. If you don’t have mint on hand, replace it with any dried herbs of your choice. 2. The soup may thicken if you keepit for a long time. So it is recommended to add water and adjust the consistency of the soup before re-heating and serving. Enjoy red lentil soup recipe | Indian style red lentil vegetable soup | heart friendly red lentil soup for weight loss | with step by step photos.
masala masoor dal with mixed vegetables recipe | mixed vegetable masoor dal | Indian masoor dal | with 28 amazing images. masala masoor dal with mixed vegetables recipe | mixed vegetable masoor dal | Indian masoor dal is an easy and flavourful accompaniment. Learn how to make mixed vegetable masoor dal. To make masala masoor dal with mixed vegetables, combine the masoor dal, 1½ cups of water and salt in a pressure cooker and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Keep aside. Heat the ghee in a deep non-stick pan, add the cumin seeds and sauté on a medium flame for 30 seconds. When the seeds crackle, add the onions and sauté on a medium flame for 2 minutes. Add the tomatoes, cooked dal, boiled vegetables, dried mango powder, turmeric powder, garlic paste, ginger-green chilli paste, chilli powder, salt and 2 cups of water, mix well and cook on a medium flame for 3 minutes, while stirring occasionally. Serve hot. Mixed vegetable masoor dal is like a Dal and Subzi combined into one tasty treat! It has a traditional tempering, an assortment of spice powders, a horde of flavour enhancers like ginger and green chillies, and finally a cupful of mixed veggies. The mixed veggies bring in a range of flavours and textures, while tomatoes and amchur powder contribute an exciting tang to this Indian masoor dal, which combines beautifully with Rotis as well as with Rice. Tips for masoor dal with mixed vegetables. 1. Mixed vegetables can be replaced with chopped spinach or chopped fenugreek leaves. 2. If you are serving this dal later, then you will have to add water and adjust the consistency before re-heating and serving. Enjoy masala masoor dal with mixed vegetables recipe | mixed vegetable masoor dal | Indian masoor dal | with step by step photos.
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 by Tarla Dalal
palak masoor dal recipe | low calorie healthy palak masoor dal | masoor dal with spinach | spinach with masoor dal | with 30 amazing images Bored of having the usual dal for your everyday meal try our palak masoor dal recipe, the unbeatable combination of masoor dal with spinach nourishes your body with proteins, iron and folic acid. The palak masoor dal recipe is extremely quick and easy to cook and also the preparation doesn't take much time as you do not require to chop much vegetables. To make low cholesterol palak masoor dal, wash and soak the masoor dal in enough water for an hour. Drain and discard the water. Combine the masoor dal, ginger-green chilli paste, turmeric powder and 2 cups of water in a pressure cooker and pressure cook for 2 whistles. The process of adding green chilli paste will give a unique and amazing flavour to our palak masoor dal. Further, heat the oil in a deep non-stick pan, add the cumin seeds and the cardamom. When the seeds crackle, add the asafoetida, dry red chillies, curry leaves and garlic and sauté on a medium flame for a few seconds. Asafoetida is important as dals and pulses are hard to digest and it will help in digesting them. Add the cooked dal mixture, tamarind pulp, 1 cup of water, spinach and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Our palak with masoor dal is ready to be relished. Tamarind pulp lends a nice tangy flavour to the dal. Needless to add, this is a super-healthy low calorie healthy palak masoor dal as protein-rich dals are an indispensable part of our daily diet! A fragrant spinach and lentil preparation made without the use of any calorie-laden ingredients. Enjoy this low calorie healthy palak masoor dal with phulkas or parathas made on a non-stick pan by only brushing the parathas with oil and not adding extra oil to cook them. Do remember not to overcook this palak masoor dal as the spinach tends to discolour If you like palak masoor dal then do check out our recipes using masoor dal, it has recipes for snacks, soups, main course etc. Enjoy palak masoor dal recipe | low calorie healthy palak masoor dal | masoor dal with spinach | spinach with masoor dal | with detailed step by step photos and video below.
chawli masoor dal recipe | healthy amaranth leaves dal with lentil | Indian chaulai dal | with 48 amazing images. chawli masoor dal recipe | healthy amaranth leaves dal with lentil | Indian chaulai dal is a nourishing accompaniment to your favourite roti. Learn how to make amaranth leaves dal with lentil. To make chawli masoor dal, combine the masoor dal, turmeric powder, salt and 1½ cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Keep aside. Heat the oil in a deep non-stick pan and add the cumin seeds. When the seeds crackle, add the chawli leaves, mix well and cook on a medium flame for 1 minute, while stirring occasionally. Add the cooked masoor dal, prepared paste, a little salt and ¾ cup of water, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Switch off the flame, add the lemon juice and mix well. Serve hot. An all-time favourite, this healthy amaranth leaves dal with lentil combines chawli leaves with wholesome masoor dal and a flavourful masala paste to make a dish that surely wins the diner’s heart! Apart from the irresistible taste, there are many more reasons that make the Indian chaulai dal a must-have, especially during pregnancy. Chawli is one of the richest sources of iron and vitamin A and ideal for pregnant women. The vitamin A together with the protein in the dal helps to maintain healthy skin and vision, while the iron keeps anemia at bay. We have added a dash of vitamin C rich lemon juice to improve the absorption of iron from the mouth-watering dal. diabetics, heart patients, weight-watchers and women with PCOS can relish this chawli masoor dal. Senior citizens and kids also can make up for their nutrient requirement with this dal. Tips for chawli masoor dal. 1. We suggest you make the paste fresh to gets its best flavours. 2. Chawli leaves can be substituted with spinach leaves or methi leaves. 3. Finely chopped onions can also be added and sautéed before adding chawli leaves. 4. If you are going to be eating the dal after few hours, add little water to it and adjust the consistency. Enjoy chawli masoor dal recipe | healthy amaranth leaves dal with lentil | Indian chaulai dal | with step by step photos.
For many, dal is the ideal comfort food. It satiates and soothes, while also giving you ample nutrition. The Suva Masoor Dal is a veritable treat for such dal lovers. The unique combination of dill with masoor dal gives this recipe a distinct flavour, which is boosted by the addition of garlic, green chillies, onions and a tempering of cumin seeds. The earthy taste of masoor dal together with sweet-tasting suva makes this a real delicacy. The best part is that this recipe does not use any oil, so you can enjoy it without worrying about excess calories. At the same time, you get a good dose of protein , vitamin A , iron , folic acid and zinc. You can also try other dals like Moong Dal Sultani or Palak Chana Dal .
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 by Tarla Dalal
If tempered with the right spices and masalas, even a simple, low-salt dal recipe can make you drool! This Masoor Dal recipe proves the fact. Flavoured with common, everyday ingredients and tempered with cumin seeds and ginger, the dal tastes really awesome even though we have used very little salt in it. Masoor dal is one of the recommended foods for those undergoing dialysis. The restricted salt content also makes this dal recipe suitable for those with high blood pressure . Enjoy it hot with plain phulkas to make a tasty and wholesome meal.
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 by Tarla Dalal
masoor dal water for babies | masoor dal ka pani for babies | daal ka paani recipe for babies | lentil soup for babies above 6 months | with 12 amazing images. Masoor dal water for babies is a nourishing liquid food that is perfect for weaning your little one. Masoor dal ka pani for babies has a texture quite like mother’s milk, which increases the chances of its acceptance by babies. Learn how to makedaal ka paani recipe for babies in a step-by-step fashion. To make this masoor dal ka pani for babies all you have to do is clean and wash the masoor dal and cook it with water in a pressure cooker till 3 whistles. Open the lid of the pressure cooker, cool the mixture slightly and blend in a mixer with more ½ cup of water. Strain it as babies at an early age of 6 months have less digestive power. And your masoor dal water is ready for serving. By month 8 or 9, you can start giving daal ka paani recipe for babies without straining. As a variant, you can also try the recipe with green moong dal. Masoor dal in masoor dal water for babies is a source of energy and protein for growing infants. Begin with a small quantity like 1 tbsp and gradually increase it. Remember that the baby may show some dislike towards a new food, if so then try it again after a few days and preferably in the morning when they are fresh and more ready to accept new food flavurs and textures. Enjoy masoor dal water for babies | masoor dal ka pani for babies | daal ka paani recipe for babies | lentil soup for babies above 6 months | with step-by-step photos.
Using whole masoor instead of the dal helps retain more fibre you your food. This protein and fibre-rich dal also features a spiky spice paste, which makes it very attractive to the desi palate! The whole masoor dal is ideal for those with high cholesterol as the fibre in the dal binds the cholesterol and eliminates it from the body. In all a good choice in terms of flavour and nutrition. Serve this dal with rice, but it pairs of well rotis and parathas too.
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 by Tarla Dalal
mint masoor tikki recipe | pudina masoor tikki | healthy masoor tikki | low calorie Indian starter | with 32 amazing images. A healthy way of combining an unusual leafy vegetable like mint and a pulse like masoor to make delicious pudina masoor tikki. Learn how to make mint masoor tikki recipe | pudina masoor tikki | healthy masoor tikki | low calorie Indian starter | mint and masoor tikki has been combined with bread crumbs, paneer and flavoured with loads of mint. Mint is a popular herb used extensively in Indian cooking. It contains plenty of vitamins and minerals are essential for the body. These healthy masoor tikki they are really amazing being moreover relatively light in terms of calories as compared to the deep fried tikkis which are loaded with oil. Serve these protein, calcium and iron rich mint masoor tikki as a starter or as a snack hot with green chutney. Tips to make mint and masoor tikki: 1. If you don't drain the water from the masoor well, then the tikki's will not bind. Ensure you have drained the water properly. 2. You can add more breadcrumbs if the tikki's are not binding well. 3. Cooking tikki's on a low flame is important as we are not deep frying the tikki's. Enjoy mint masoor tikki recipe | pudina masoor tikki | healthy masoor tikki | low calorie Indian starter | with detailed step by step images.
vegetable barley soup | Indian style barley soup | healthy barley soup | with step by step photos. vegetable barley soup is a healthy bowl with soothing flavours for all health conscious people. Learn how to make healthy barley soup. To make Indian style barley soup, heat the oil in a pressure cooker, add the garlic and spring onion whites and sauté on a medium flame for a few seconds. Add the carrots, masoor, barley, salt and 4½ cups of water, mix well and pressure cook for 3 to 4 whistles. Transfer the barley-masoor mixture in a deep non-stick pan, add the tomatoes, spring onion greens, coriander, a little salt and pepper and mix well. Bring to a boil and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Serve hot. Barley is a cereal that is easily available in India. It is a great source of protein, iron and fibre and tastes good too, if cooked with flavourful ingredients as we have done in this delicious healthy barley soup. The combination of masoor dal along with barley i.e. a pulse with a cereal makes this vegetable barley soup a complete source of protein, which is otherwise lacking in a vegetarian diet. The vegetables add plenty of colour and fibre and antioxidants to this nourishing barley soup. Carrots lend Vitamin A for vision and tomatoes add in Vitamin C and lycopene to build a healthy immune system and fight various diseases. The sulphur compounds in spring onions make it an added boost for a healthy heart. With only 9.6 g of carbs, this barley soup qualifies as a healthy addition to a diabetic and low carb, weight loss menu too. Tips for healthy barley soup. 1. Chop all the veggies finely to have a good mouthfeel. 2. We have used coriander as an Indian touch, but if you wish you can also use basil or celery. 3. Add freshly ground pepper towards the end to perk up this soup. Enjoy vegetable barley soup | Indian style barley soup | healthy barley soup | with step by step photos and video below.
paneer masoor paratha recipe | lentil stuffed paratha | masoor paratha for weight loss | with 65 amazing images. paneer masoor paratha recipe | lentil stuffed paratha | masoor paratha for weight loss is a nourishing and flavourful dish with a difference. Learn how to make lentil stuffed paratha. To make paneer masoor paratha, for the dough, combine all the ingredients in a deep bowl and knead into a soft dough using enough water. Cover the dough with a lid and keep aside for 10 to 15 minutes. For the filling, clean, wash and soak the masoor in enough water in a deep bowl for 8 hours. Drain well. Combine the masoor and 1 cup of water in a deep non-stick pan, cover it with a lid and cook on a medium flame for 8 minutes or till the masoor gets cooked, while stirring occasionally. Drain well and mash it using a potato masher into a coarse mixture. Combine the coarsely mashed masoor, paneer, onions, chilli powder, turmeric powder, coriander powder and salt in a deep bowl and mix well. Divide the mixture into 6 equal portions and keep aside. Then divide the dough into 6 equal portions. Roll a portion of the dough into a 75 mm. (3”) diameter circle using a little whole wheat flour for rolling. Place one portion of the filling in the centre of the circle. Bring together all the sides in the centre and seal it tightly. Roll again into a 125 mm. (5”) diameter circle using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and cook the paratha, using a little oil, till golden brown spots appear on both the sides. Repeat steps 2 to 6 to make 5 more parathas. Serve hot with fresh curds. There is something very homely about this lentil stuffed paratha. Perhaps it is the satisfying, one dish meal feel, or the use of traditional ingredients which makes it seem so. In this lovely dish, wholesome whole wheat flour parathas are stuffed with a mixture of cooked whole masoor and crumbled paneer perked up with crunchy onions and peppy spice powders. These masoor paratha for weight loss are suitable for diabetes, heart patients and women with PCOS too. The protein from paneer in it helps boost metabolism. However, depending on your fat intake or requirement you can make your choice between full fat paneer and low fat paneer. Teamed up with calcium and phosphorus, these paneer masoor paratha help in bone strengthening. Serve these parathas hot off the tava with fresh curds. Tips for paneer masoor paratha. 1. The dough has to be soft, so the rolling becomes easier. 2. The masoor should be well cooked, but not very mushy. 3. Make sure you drain the masoor well before combining it with the paneer to avoid sogginess. 4. Mash the masoor coarsely to enjoy its texture in the filling. 5. Seal the paratha dough well so the filling does not spill out while rolling further. Enjoy paneer masoor paratha recipe | lentil stuffed paratha | masoor paratha for weight loss | with step by step photos.
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 by Tarla Dalal
masala masoor recipe | healthy lentil sabzi | spicy red lentil | akkha masoor | with 42 amazing images. masala masoor recipe | healthy lentil sabzi | spicy red lentil | akkha masoor is an appetizing sabzi made with the use of handful of Indian spices. Learn how to make healthy lentil sabzi. To make masala masoor, combine the masoor, white onions, salt and 1 cup of water, mix well and pressure cook for 1 whistle. Allow the steam to escape before opening the lid. Keep aside. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes or till they turn translucent. Add the prepared ground paste, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the tomatoes and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the cooked masoor dal–onion mixture and 2 tbsp of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.Serve hot garnished with coriander. Spicy red lentil is one lip-smacking accompaniment for sure! Cooked with onions, perked up with tomatoes, and spiced with a pungent masala paste, masoor transforms into a sumptuous accompaniment that goes with any main course be it rice, rotis or puri ! Akkha masoor is perfect for parties and special events, when serving simple sabzis will not be appropriate, or on days when you have time to make just one accompaniment but would like it to be a tad extraordinary so the absence of more dishes is not felt. Healthy lentil sabzi is a protein and fibre rich sabzi which is a perfect addition to a weight watchers diet to add satiety and avoid binge eating. However it would be wise to restrict the use of oil for tempering to 2 tsp. With minimal sodium and moderate amounts of potassium, this delicacy can be enjoyed by heart patients and those with high BP. It is very much a power packed food for a diabetic diet too. Enjoy it hot or carry it to work and share your healthy secret recipe with others! Tips for masala masoor. 1. Serve masala masoor with roti. 2. If you enjoy a spicy sabzi, you can add Malvani masala or goda masala. Enjoy masala masoor recipe | healthy lentil sabzi | spicy red lentil | akkha masoor | with step by step photos.
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 by Tarla Dalal
mixed pulses with vegetables recipe | masala mixed vegetable with pulses | healthy mix kathol sabzi | spicy mix beans vegetable is a daily fare Indian sabzi though it may seem to be exotic. Learn how to make healthy mix kathol sabzi. A very unique preparation of spicy mix beans vegetable, this recipe combines moong, masoor and kala chana, with a radically different choice of vegetables, namely cauliflower, baby onions and tomatoes. A pungent masala paste imparts a lingering flavour to this subzi, while a simple garnish of coriander gives it a perky touch. To make mixed pulses with vegetables, soak the moong, kala chana and masoor in a deep bowl using enough water for 6 to 8 hours and drain well. Transfer the moong, kala chana and masoor to deep non-stick pan, add 1½ cups of water, mix well and cook on a medium flame for 10 minutes or till they are cooked completely. Drain well and keep aside. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes. Add the prepared paste, mix well and cook on a slow flame for 2 to 3 minutes, while stirring continuously. Add the cauliflower, baby onions, tomatoes, lemon juice and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Serve hot garnished with coriander. You need to plan for this masala mixed vegetable with pulses in advance as it has 6 to 8 hours of soaking time. This protein rich sabzi lends 4.7 g protein per serving. If you wish you can sprout the pulses to enhance its protein count further. This healthy mix kathol sabzi also has a good amount of fibre needed for a healthy digestive system as well as good amounts of iron and folic acid which are needed to keep anemia at bay. Serve it piping hot with chapati. This mixed pulses with vegetables can be added to a healthy heart menu, a diabetic diet and a weight loss diet by reducing the oil for tempering to 2 tsp. The veggies used are all antioxidant rich, which includes allicin rich garlic to lycopene rich tomatoes and Vitamin C rich cauliflower. Tips for mixed pulses with vegetables. 1. Use Kashmiri red chillies for the paste so the sabzi gets a nice red colour. 2. Ensure that the baby onions and cauliflower maintain their crunch while blanching. 3. The water remaining after blanching is rich in water soluble vitamins and can be used as a stock for making soups. Enjoy mixed pulses with vegetables recipe | masala mixed vegetable with pulses | healthy mix kathol sabzi | with recipe below.
Break away from carrying conventional lunches to work, and go for some healthy salads instead! A lunch salad is not only crunchy and tasty but also very satiating – to be a meal by itself. You can carry the salad and dressing separately and toss them together just before eating your lunch. This Vegan Healthy Lunch Salad is one such scrumptious option that you can carry to work. This salad is a melange of ingredients with varied textures and tastes, from veggies and mushroom to greens and soaked dal. It is full of antioxidants from capsicum, lettuce and tomatoes, and omega-3 fats from pumpkin seeds. Take a step towards a healthier lifestyle, by replacing your rice or roti based lunch with this healthy salad! You can also try other healthy lunch salads like Rajma Vegetable Healthy Lunch Salad or Mixed Sprouts Beetroot Healthy Lunch Veg Salad .
Trendy lunch? Look no further than a lunch salad . Salads are healthy, tasty, awesomely attractive and will make you shine with good health. Lunch salads generally feature a mix of ingredients, which are both satiating and tasty. Usually, some grains or dals are combined with the veggies for this purpose. When making a lunch salad, always pack the dressing separately and toss the two together just before eating. This Kale, Masoor Veg Antioxidant Healthy Office Salad is one such scrumptious treat that combines a selection of fabulous ingredients ranging from masoor and kale to cabbage, mushroom, sprouts and cheese. The multi-textured ingredients give a colourful touch and exciting texture to the ingredients, apart from a plethora of flavours. The flavour is further enhanced by the lemony, herby, garlicky dressing. Chopped onions added to the dressing further enhances the flavour and mouth-feel of the salad. Kale is bursting with the goodness of beta carotene, vitamins K and C , lutein, zeaxanthin and iron . Feta cheese and masoor are loaded with proteins , while vitamin rich capsicum promotes the formation of collagen and improves skin health. Bean sprouts contribute fibre to the recipe while carrots are good for your eyes. A wholesome and holistically healthy salad, this is really a must-try!
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Reviews

Masoor Dal benefits, Masoor Benefits
5
 on 15 May 21 09:15 PM


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Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
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17 May 21 01:15 PM