What is masoor dal, split red lentil, masoor ki dal?

Masoor dal is an important part of the diet in many parts of the world, especially in the Indian subcontinent, which has a large vegetarian population. It is basically split lentil without skin and is red in colour. It 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.

How to select masoor dal, split red lentil, masoor ki dal

• Masoor dal is generally available in pre-packaged containers as well as bulk bins.

• Regardless of packaging, check the masoor dal as best as possible to ensure that they are not cracked and that they are free of debris.

Culinary Uses of masoor dal, split red lentil, masoor ki dal in Indian Cooking

Enjoy this easy masoor dal recipe made which is cooked in a pressure cooker. This Masoor dal recipe 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.

Chawli leaves added to masoor dal make a pregnancy friendly chawli masoor dal recipe. Chawli is one of the richest sources of iron and vitamin A and ideal for pregnant women.

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

The popular dal fry recipe is made of masoor dal and yellow moong dal. With five protein-rich dals, this spicy mixed dal recipe version combines curds and traditional spices to give a tangy, spicy, delectable accompaniment for parathas and rotis.

masoor dal goes well in healthy Indian soups. This garlic masoor dal tomato soup recipe is healthy low calorie protein rich soup. Try this Bombay curry soup recipe with spinach which is powered by masoor dal and a very soothing soup when you are feeling a bug. 

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.

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

How to store masoor dal, split red lentil, masoor ki dal

• Masoor dal will keep for several months if stored in an airtight container in a cool, dry, dark place.

• If you need to store it for longer, keep in the refrigerator.

Health benefits of masoor dal, split red lentil, masoor ki dal

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.

Click here to know more about the Health Benefits of 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

222.68 mg of Phosphorus (P) = 37.11% of RDA (about 600 mg)

7.82 grams of Fibre = 31.28% of RDA (about 25 grams)

0.34 mg of Vitamin B1, Thiamine = 28.33% of RDA (about 1.2 to 1.5 mg

5.77 mg of Iron (Fe) = 27.47% of RDA (about 21 mg)

2.35 mg of Zinc (Zn) = 23.5% of RDA (about 10 to 12 mg)

2.20 mg of Vitamin B3, Niacin = 18.33% of RDA (about 12 mg)

56.24 mg of Magnesium (Mg) = 16.24% of RDA (about 350 mg)

27.36 mcg of Folic Acid = 13.68% of RDA (about 200 mcg)

0.14 mg of Vitamin B2, Riboflavin = 12.72% of RDA (about 1.1 mg)

439.28 mg of Potassium (K) = 9.34% of RDA (about 4,700 mg)

52.44 mg of Calcium (Ca) = 8.74% of RDA (about 600 mg)

205 mcg of Vitamin A = 4.27 % of RDA (about 4800 mcg)

5.32 mg of Sodium (Na) = 0.27% of RDA (about 1902 mg)