Masoor Dal

Also known asMasoor · Lens culinaris

Name: Masoor dal — the Indian name for split red lentils (Lens culinaris), also called red lentils, pink lentils or Egyptian lentils. Whole masoor are the brown lentils, and masoor dal is the skinned, split orange-red form, which cooks very quickly.

Description

Lentils (Lens culinaris) are one of the oldest cultivated crops in the world, domesticated in the Near East some 9,000 to 13,000 years ago, and have been a staple pulse of the Mediterranean, Middle East and South Asia since. Canada is now the largest producer, followed by India.

Masoor dal is one of the most common dals in North Indian homes, valued because it cooks in 15 to 20 minutes without soaking, and breaks down into a soft, golden, creamy puree. It has a mild, slightly sweet, earthy flavour and is an easy dal for beginners and for weeknight dinners.

Whole masoor, with the skin on, is dark brown-green and holds its shape longer. The split dal turns yellow once cooked, which is often a surprise to new cooks.

Main nutrition value

Masoor dal is an excellent source of plant protein and fibre, and provides folate, iron, magnesium, potassium and zinc, with little fat.

How best to be consumed

Masoor dal cooks quickly, with no soaking.

1. Rinse well, then simmer in water with turmeric for 15 to 20 minutes until soft and creamy.
2. Finish with a tadka of ghee or oil, cumin, garlic, chilli and curry leaves.
3. Serve with rice or flatbreads, as a soup or a thick dal.
4. Skim off any foam that rises as it cooks.
5. Add salt and lemon or tamarind at the end.

Overconsumption could cause…

Masoor dal is healthy in food amounts when cooked.

1. Bloating and gas from the fermentable carbohydrates (oligosaccharides) in pulses, particularly if you are not used to eating them, so build up gradually and drink water.
2. Allergic reactions in a small number of people allergic to legumes, and cross-reaction between chickpeas, lentils and peanuts in some.
3. Gout flare-ups in people with gout, since pulses contain moderate purines, although plant purines seem to carry less risk than those from meat.
4. A lot of ghee, oil and salt in rich tadkas.

GroupsLentilsLegume familyHigh fibreHigh proteinLow fatLow sodiumRich in folateRich in ironRich in potassiumRich in zincIndian

Related foodsMoong DalToor Dal / Pigeon PeasChana Dal / Split ChickpeasUrad Dal / Black GramRed LentilsSplit Red Lentils

Wikipedia — Lentil, used for origin, naming and history: https://en.wikipedia.org/wiki/Lentil