Tata Sampann Recipes - Sabut Masoor Ki Dal
This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.
Masoor is a wholesome ingredient filled with nutrition. As lentils are a good source of protein for vegetarians, a dal is almost always a part of balanced vegetarian meal in India. Many kinds of dals are used in Indian cuisines in various forms – toor dal, moong dal, urad dal, and masoor dal along with their whole versions. Whether split or whole, these dals are an easily available ingredient which can help you meet your nutritional requirements.
Masoor dal is one lentil that is staple throughout the country. Even the western world is recognizing its benefits and incorporating lentils in their diet. Masoor has many nutritional benefits. It provides protein and fibre, as well as a significant source of vitamins and minerals, such as iron, zinc, folate and magnesium. Since it is high in fibre and has a low glycemic index, it is particularly beneficial to people with diabetes by assisting in maintaining healthy blood glucose and insulin levels. Combining masoor with rice makes it a source of complete protein.
This simple dal, made using sabut masoor, is delicious and comforting. Pair it with some hot rotis or steaming rice and serve it with some raita. It will turn into comfort food, ideal for any weather.
- 1 cup of lentils (sabut masoor) soaked
- Tata Salt to taste
- 1 inch of ginger piece finely chopped
- 2 tbsp of oil
- 1 tsp cumin seeds
- 2 bay leaves
- 1 medium-sized tomato finely chopped
- 2-3 green chillies slit
- ½ tsp Tata Sampann garam masala powder
- 1 tsp Tata Sampann coriander powder
- 1 tsp Tata Sampann red chilli powder
- 1 tbsp chopped fresh coriander leaves
- Drain and pressure cook the lentils with 4 cups of water, salt and ginger. Cook for 3 whistles.
- Heat the oil in a non-stick kadai, add the cumin seeds and bay leaves.
- When the seeds begin to change colour, add the tomato and sauté till the oil separates.
- Add green chillies, garam masala powder, coriander powder and red chilli powder. Sauté for a minute.
- Add the lentils and bring the mixture to a boil.
- Reduce heat and simmer for about 10 minutes.
- Serve hot garnished with coriander leaves.
Want to get the most nutritional value out of your ingredients? Use unpolished Sabut masoor from the Tata Sampann range.
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