Masoor Dal Fry

Embrace the vibrant flavors and nutritional power of Masoor Dal Fry, an ideal dish for busy lifestyles. Whether you're a young parent, office-goer, or gym enthusiast, this protein-rich meal aligns with your health goals. Enhance your diet with this delicious vegetarian option, perfectly complemented by Rebalance high-protein atta.

What is Masoor Dal Fry?

Masoor Dal Fry is a beloved Indian dish crafted from red lentils. Its earthy flavor and creamy texture offer comforting warmth. Infused with aromatic spices, it captivates with its golden hue and inviting aroma, making it a staple for health-conscious food lovers.

Why It’s Healthy

Red lentils, or Masoor Dal, are rich in protein—essential for muscle growth and repair. According to the USDA, one cup of cooked lentils provides approximately 18 grams of protein. They are also high in dietary fiber, which supports digestion and gut health. Additionally, they are packed with iron, potassium, and folate, contributing to overall wellness.

Ingredients & Substitutions

  • 1 cup Masoor Dal (red lentils)
  • 2 tablespoons ghee or vegetable oil
  • 1 teaspoon cumin seeds
  • 1 medium onion, finely chopped
  • 2-3 cloves garlic, minced
  • 1 inch ginger, grated
  • 2 medium tomatoes, chopped
  • 1-2 green chilies, slit
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon coriander powder
  • Salt to taste
  • Fresh coriander leaves for garnish

For a vegan version, substitute ghee with olive oil. Canned tomatoes work well if fresh ones are unavailable.

Step-by-Step Recipe/Method

  1. Rinse Masoor Dal under cold water until clear. Soak for 1 hour.
  2. Boil the soaked dal with 3 cups of water until soft.
  3. Heat ghee in a pan. Add cumin seeds. Once they crackle, add onions and sauté until golden.
  4. Add garlic, ginger, and green chilies. Sauté until aromatic.
  5. Mix in tomatoes, turmeric, and coriander powder. Cook until tomatoes soften.
  6. Combine with boiled dal. Add salt and simmer for 10 minutes.
  7. Garnish with fresh coriander leaves before serving.

Adjust the consistency by adding water if too thick, or simmer longer if too thin.

Nutrition Facts

Dish Component Protein (g) Calories Serving Size
Masoor Dal Fry 18 230 1 cup
With Rebalance Atta Roti 7 120 1 roti

Serving & Pairing Ideas

  • Pair with Rebalance high-protein atta rotis for an additional protein boost.
  • Serve alongside a fresh green salad for a balanced meal.
  • Enjoy with steamed brown rice for added fiber.
  • Complement with pickled vegetables for a tangy twist.
  • Serve with a bowl of cooling raita.
  • Enjoy with a glass of warm lemon water.

Variations

  • Add spinach or kale for extra greens.
  • Include coconut milk for a creamy texture.
  • Incorporate bell peppers for added color and flavor.
  • Add tofu cubes for extra protein and texture.

Storage Tips

Store Masoor Dal Fry in the refrigerator for up to 3 days. For longer storage, freeze in airtight containers for up to a month. Thaw overnight in the refrigerator before reheating.

Diet & Allergen Notes

This dish is naturally gluten-free and can be made vegan by using oil instead of ghee. Ensure all ingredients are free from cross-contamination.

Expert Tips

  • Use fresh spices for maximum flavor.
  • Adjust chili quantity to suit your spice preference.
  • Add a splash of lemon juice for a tangy twist.
  • Ensure lentils are well-cooked to avoid a gritty texture.
  • Don't overcook the dal; aim for a creamy texture.
  • Use a pressure cooker to reduce cooking time.
  • Taste and adjust salt before serving.

FAQs

  • Can I use other lentils? Yes, but taste and texture may vary.
  • Is it vegan? Use oil instead of ghee for a vegan version.
  • How do I store leftovers? Refrigerate for up to 3 days or freeze for a month.
  • Can I use an Instant Pot? Yes, follow similar steps on the sauté setting.
  • Why is my dal too watery? Simmer longer to reduce excess water.
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