10 Superb Health Benefits of Masoor / Masoor Dal + healthy Indian masoor dal recipes + 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. Masoor dal is rich in Vegetarian Protein:

Masoor dal, commonly known as red lentils, stands out as a highly valuable source of vegetarian protein, making it a cornerstone in plant-based diets across India and beyond. On average, 100 grams of cooked masoor dal can provide approximately 8-9 grams of protein, and raw masoor dal can boast up to 24-25 grams of protein per 100g, making it one of the richest plant-based protein sources among legumes. This significant protein content is crucial for various bodily functions, including muscle repair and growth, enzyme and hormone production, and overall cellular maintenance.

While many plant-based proteins are often classified as "incomplete" because they may lack one or more of the nine essential amino acids our bodies can't produce, masoor dal is relatively well-balanced in its amino acid profile compared to some other plant sources. For vegetarians, pairing masoor dal with a grain like rice or whole wheat roti creates a "complete protein" meal, ensuring the body receives all necessary essential amino acids. This makes masoor dal an incredibly versatile and economical choice for meeting protein requirements, supporting satiety, and contributing to overall health and well-being within a vegetarian diet.

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.

2. Masoor dal Keeps your bones and teeth healthy: 

Masoor dal contains notable amounts of calcium, phosphorus, and magnesium, all of which are vital for building and maintaining strong bones and teeth. Regular consumption of these minerals helps maintain bone density, promotes healthy growth and development, and can reduce the risk of bone-related problems like osteoporosis as one ages.

masoor dal and paneer soup recipe | masoor dal soup for weight loss | healthy dal paneer soup is a delicious protein boost. Enjoy it piping hot.

3. Whole Masoor and Masoor dal Aids in weight-loss: 

Both whole masoor (brown/black lentils with skin) and masoor dal (split red lentils without skin) are highly beneficial for weight loss due to their exceptional nutritional profiles. They are rich in dietary fiber and protein, two key components that promote satiety. The high fiber content adds bulk to your meals, making you feel fuller for longer and reducing the likelihood of overeating or unhealthy snacking. Simultaneously, the abundant protein helps to curb appetite and preserve muscle mass during weight loss, contributing to a more effective and sustainable reduction in overall calorie intake. While whole masoor has slightly more fiber due to its intact skin, both forms offer significant benefits for managing hunger and supporting a weight-loss journey.

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 dal recipe | healthy amaranth leaves dal with lentil | Indian chaulai dal

4. Masoor dal rich in folate |  good for pregnancy

Masoor dal is an excellent source of folate (Vitamin B9), a naturally occurring B vitamin crucial for numerous bodily functions. Folate is vital for DNA synthesis, cell division, and the production of red blood cells and white blood cells, making it especially important for overall growth and development, particularly during periods of rapid cell division like pregnancy. Adequate folate intake helps prevent neural tube defects in newborns and supports healthy fetal development. While folate is the natural form found in foods, masoor dal provides a significant amount of this essential nutrient, contributing to cellular health, preventing certain types of anemia, and supporting vital metabolic processes within the body.

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 recipe | tadkewali masoor dal khichdi | Bengali masoor dal khichuri | healthy masoor dal khichdi is a one dish meal which is sure to satiate you and make up for many nutrients.

5. Masoor dal Good for Vision and Eye Health: 

Masoor dal contains eye-friendly nutrients such as Vitamin A and antioxidants like lutein and zeaxanthin. These nutrients are essential for maintaining healthy vision and protecting the eyes from oxidative stress. Regular intake may help prevent age-related macular degeneration, cataracts, and other eye-related disorders, contributing to long-term eye health.

6. Masoor dal good for diabetes: 

Masoor dal (red lentils) is an excellent choice for individuals with diabetes due to its low glycemic index (GI), typically ranging from 25 to 39, and its rich dietary fiber content. This low GI ensures that the carbohydrates are digested and absorbed slowly, leading to a gradual and controlled increase in blood sugar levels rather than sudden spikes. The abundant fiber, both soluble and insoluble, further aids in this by slowing down glucose absorption in the gut, improving insulin sensitivity, and contributing to better overall glycemic control, making it a highly beneficial legume for diabetes management.

Try the East Indian version of dal – Bengali masoor dal recipe | mushurir dal | peyaj diye masoor dal

7. Masoor dal good for for heart: 

Masoor dal is highly beneficial for heart health thanks to its potent combination of soluble fiber, potassium, and magnesium. The soluble fiber actively helps to lower LDL ("bad") cholesterol levels by binding to cholesterol in the digestive tract, preventing its absorption and aiding in its excretion from the body. This significantly reduces the risk of plaque buildup in the arteries. Furthermore, the presence of potassium and magnesium is crucial for maintaining healthy blood pressure; potassium counteracts the effects of sodium, while magnesium promotes the relaxation of blood vessels. Together, these nutrients contribute to improved blood flow, reduced strain on the heart, and overall cardiovascular wellness.

Hearty Red Lentil Soup | Indian style red lentil vegetable soup | heart friendly red lentil soup for weight loss is just perfect as its name.

8. Masoor Dal is iron rich: 

Masoor Dal is indeed a good source of iron, making it a valuable food for preventing iron deficiency and related conditions like anemia. A 100-gram serving of raw masoor dal can provide a significant amount of iron (around 7-7.5 mg), contributing substantially to your daily requirements. Iron is a critical mineral needed for the production of hemoglobin, the protein in red blood cells that transports oxygen throughout the body. While the iron in plants like masoor dal is non-heme iron, which is absorbed less efficiently than heme iron from animal sources, its consistent inclusion in the diet, especially when paired with Vitamin C-rich foods (like a squeeze of lemon juice in your dal), can greatly enhance its absorption.

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. 

Masoor Dal and Palak Khichdi| masoor dal khichdi | split red lentil khichdi A serving of this khichdi makes up for 10% of your day’s requirement for iron.

9. Masoor dal good for skin: 

Masoor dal is highly regarded in traditional skincare and offers several benefits for skin health. Its fine texture, especially when ground, makes it an excellent natural exfoliator, helping to gently remove dead skin cells, impurities, and excess oil, revealing smoother and brighter skin underneath. Beyond exfoliation, masoor dal is rich in essential nutrients like proteins, vitamins (including B-complex), and minerals (like iron and potassium), which nourish the skin. It possesses anti-inflammatory properties that can help soothe irritated skin and reduce redness, making it beneficial for those with acne or sensitive skin. Furthermore, its antioxidant content helps combat free radicals, contributing to anti-aging effects and promoting a more even and radiant complexion.

Suva Masoor Dal | zero oil shepu dal | healthy masoor suva dal which makes use of minimal spices is truly worth a try!

10. Masoor dal is Rich in zinc: 

Yes, Masoor Dal (red lentils) is a good source of zinc, an essential trace mineral vital for numerous bodily functions. A 100-gram serving of raw masoor dal can provide a notable amount of zinc (around 2.35 mg, according to some sources), contributing to your daily requirements. Zinc plays a crucial role in supporting the immune system, aiding in wound healing, contributing to DNA synthesis, and maintaining the senses of taste and smell. Its presence in masoor dal makes this legume a valuable dietary inclusion for ensuring adequate zinc intake, particularly for vegetarians and vegans who might otherwise have limited sources of this important mineral.

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 Vegetables | mixed vegetable masoor dal | Indian masoor dal

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 recipe, massor 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.

akkha masoor dal recipe | kolhapuri style akkha masoor | akkha masur sabzi