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 Masoor Dal benefits, Masoor Benefits

  Last Updated : Mar 28,2019






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.
  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.
  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. It is low in fat and high in protein and will help you to gain muscles.
  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.
  1. Benefits of masoor dal in pregnancy: It is particularly important for pregnant women to have enough folate. They must start having folate rich foods 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.
  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.
  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.
  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. Zinc 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.
  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.
  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.

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.

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.

masoor dal benefits

There is an unmistakable Turkish influence in this soup. Made with the humble red lentil, 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 Hearty Red Lentil Soup more nutrients and an exotic flavour too. Munch on Baked Tortilla Chips or Jowar and Sesame Khakhra along with the soup for a satiating feel. Enjoy how to make Hearty Red Lentil Soup recipe with detailed step by step photos
Masala Masoor Dal with Mixed Vegetables is like a Dal and Subzi combined into one tasty treat! Masoor Dal is combined with 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 dish, which combines beautifully with Rotis as well as with Rice .
3.  
 by Tarla Dalal
A fragrant spinach and lentil preparation made without the use of any calorie-laden ingredients. Enjoy this 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 dal as the spinach tends to discolour.
4.  
 by Tarla Dalal
An all-time favourite, this recipe 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 Chawli Masoor 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. Enjoy it with a bowl of rice or your favourite roti .
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 .
6.  
 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.
7.  
 by Tarla Dalal
A nourishing liquid food that is perfect for weaning your little one, Masoor Dal Water has a texture quite like mother’s milk, which increases the chances of its acceptance by babies. When you start weaning your baby, strain the dal water as babies cannot digest whole pulses at this stage. At month 8 or 9, you can start giving it without straining. As a variant, you can also try the recipe with green moong dal.
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.
9.  
 by Tarla Dalal
An interesting way of combining an unusual leafy vegetable like mint and a pulse like masoor. As i have used only 1 teaspoon of oil to cook these tikkis, 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 tikkis as a starter or as a snack during the day.
10.  
 by Tarla Dalal
Barley is a cereal that is not usually used in everyday cooking. It is however a great source of protein, iron and fibre and tastes good too, if cooked with flavourful ingredients as I have done in this broth. The combination of masoor dal along with barley i.e. a pulse with a cereal makes this soup a complete source of protein, which is otherwise lacking in a vegetarian diet. The vegetables add plenty of colour and fibre to this nourishing broth. Add freshly ground pepper towards the end to perk up this soup.
11.  
 by Tarla Dalal
There is something very homely about this Paneer Masoor Paratha. Perhaps it is the satisfying, One Dish Meals 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. Make sure you drain the masoor well before combining it with the paneer to avoid sogginess. Serve these parathas hot off the tava with fresh curds.
12.  
 by Tarla Dalal
This is one lip-smacking dal 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 ! Masala Masoor is perfect for parties and special events, when serving simple dals 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.
13.  
 by Tarla Dalal
An very unique preparation of Mixed Pulses with Vegetables, 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. Serve piping hot with rice or any Indian bread.
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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