What is masoor, whole red lentil, kala masoor?

In the Indian context, "masoor" broadly refers to lentils, but more specifically, when people talk about whole masoor or kala masoor, they are referring to the brown or black-skinned whole lentils, respectively. These are different from "masoor dal," which is the split, skinless, reddish-orange variety that cooks quickly. Whole masoor (often simply called masoor in many households) retains its outer skin, giving it a more earthy flavor and a firmer texture when cooked. Kala masoor is a darker, almost black variety of the same lentil, known for its distinct earthy taste and robust texture. Both require soaking before cooking, unlike their split and skinned counterparts.

The uses of whole masoor across India are widespread and diverse, though perhaps less common in everyday rapid cooking than split dals. In North India, kala masoor is particularly popular for making hearty, rustic dals that are slow-cooked to develop deep flavors. It's often used in Punjabi cuisine to create rich and thick lentil preparations that pair perfectly with rice or Indian breads. In other regions, whole masoor is incorporated into soups, salads, and even biryanis, offering a textural contrast and a boost of nutrition. Its ability to hold its shape well after cooking makes it suitable for dishes where you want the lentils to remain distinct rather than mushy.

Whole masoor and kala masoor are incredibly popular as very cheap and accessible sources of protein and fiber in India. Being staple legumes, they are readily available in local markets and grocery stores across the country at highly affordable prices. This affordability makes them a crucial part of the diet for a large segment of the population, providing essential nutrients without breaking the bank. Their cost-effectiveness contributes significantly to food security and a balanced diet in many Indian households, especially for vegetarian and vegan diets.

Recipe examples for whole masoor showcase its versatility. A classic is Whole Masoor Dal Curry, where the lentils are simmered in a spiced tomato-onion gravy, often with ginger, garlic, and green chilies, and finished with an aromatic tempering (tadka) of ghee and spices. Kala Masoor Dal often features a smoky flavor, sometimes achieved through a unique tempering process. Beyond simple dals, whole masoor can be used in salads with chopped vegetables and a tangy dressing, or incorporated into pulaos and biryanis for added texture and nutrition. Some regional specialties also include it in dry sabzis (vegetable dishes) or even cutlets.

The benefits of consuming whole masoor and kala masoor are numerous and make them a powerhouse of nutrition. They are an excellent source of plant-based protein, crucial for muscle repair and growth. Rich in dietary fiber, they aid in digestion, promote satiety (which can help with weight management), and help regulate blood sugar levels, making them beneficial for diabetics. Furthermore, they are packed with essential minerals like iron, folate, potassium, and phosphorus, which contribute to healthy red blood cell production, bone strength, and overall well-being.

In essence, whole masoor and kala masoor are more than just cheap staples in the Indian context; they are integral to the culinary landscape, offering a hearty, nutritious, and versatile ingredient for a range of traditional dishes. Their distinct textures and earthy flavors differentiate them from their split counterparts, making them a preferred choice for specific preparations where their robust character can truly shine, all while providing significant health benefits to those who consume them.

How to select masoor, whole red lentil, kala masoor

• Whole masoor is generally available in pre-packaged containers as well as bulk bins.

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

Culinary Uses of masoor, whole red lentil, kala masoor in Indian Cooking

• Use masoor to make dal, the classic Indian Masoor Dal.

• Boil the lentils to a stew-like consistency with vegetables and then season with a mixture of spices to make a tasty accompaniment for rice and rotis.

• Can be combined with rice to prepare Bengali style khichdi.

• Make a healthy Garlic Masoor Dip by pressure cooking masoor making a super starter for your party.

• Recipes like Masala Masoor, Masoor Tomato Biryani, Spinach and Masoor Dal or Paneer Masoor Parathas stuffed with boiled Masoor, are also quite popular.

whole masoor salad recipe | healthy whole red lentil Indian salad | protein rich masoor salad

How to store masoor, whole red lentil, kala masoor

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

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

Health benefits of masoor, whole red lentil, kala masoor

Whole masoor, a member of the legume family, is a very good source of cholesterol-lowering fibre. It helps lower cholesterol, and is also beneficial in managing blood-sugar in diabetics disorders since the high fibre content prevents blood sugar levels from rising rapidly after a meal. Masoor contains high levels of proteins, including the essential amino acids isoleucine and lysine, which are an essential source of inexpensive protein in many parts of the world for those who adhere to a vegetarian diet or cannot afford meat. It is also rich in folate, vitamin B1, potassium, magnesium, iron and other minerals, all with virtually no fat. In the form of salad, they are a wise choice for weight watchers.

Nutrition Information for Whole Masoor

1/2 cup of raw Masoor is 80 grams

RDA stands for Recommended Daily Allowance.

Energy : 274 Calories

20 grams of Protein

47.2 grams of Carbs

0.56 grams of Fat

234.4 mg of Phosphorus (P) = 39.06% of RDA (about 600 mg)

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

0.4 mg of Vitamin B1, Thiamine = 26.6% of RDA (about 1.2 to 1.5 mg)

6.08 mg of Iron (Fe) = 30.4% of RDA (about 20 mg)

2.48 mg of Zinc (Zn) = 20.06% of RDA (about 10 to 12 mg)

2.32 mg of Vitamin B3, Niacin = 19.3% of RDA (about 12 mg)

59.2 mg of Magnesium (Mg) = 16.91% of RDA (about 350 mg)

28.8 mcg of Folic Acid = 28.8% of RDA (about 100 mcg)

0.15 mg of Vitamin B2, Riboflavin = 13.8% of RDA (about 1.1 mg)

764 mg of Potassium (K) = 16.2% of RDA (about 4,700 mg)

55.2 mg of Calcium (Ca) = 5.52% of RDA (about 600 mg)

216 mcg of Vitamin A = 4.5 % of RDA (about 4800 mcg)

4.8 mg of Sodium