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 Masoor Dal benefits, Masoor Benefits

10 Superb Health Benefits of Masoor Dal + 7 healthy Indian masoor dal recipes

Masoor dal is basically split lentil without skin and is orange in colour. It 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 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.

Here are 10 reasons why you should include masoor dal in your diet.

  1. Vegetarian Protein: 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.
  1. Keeps your bones and teeth healthy: Being rich in Phosphorus it works with Calcium to build our bones. Helps in maintaining healthy teeth and bones by maintaining the structure of them.
  1.  Aids in weight-loss: Masoor dal is rich in fibre therefore eating moong dal will keep you fuller for a longer time and prevent you from binge eating. It is low in fat and high in protein and will help you to gain muscles.
  1. Good for Blood: Masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.
  1. Benefits of masoor dal in pregnancy: It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy which can be achieved by incorporating Masoor dal in your diet as it is a good source of folate.
  1. Masoor Dal is iron rich: 1 cup of cooked Masoor dal gives 5.77 grams of iron which is 27.47% of the total daily recommendation of iron for an adult. Iron is an important mineral in your diet as it is required in the blood to carry oxygen to the various parts of the body.
  1. Masoor dal benefits for skin: Masoor Dal is also a good source of B-vitamins that are essential for metabolism, by helping convert nutrients into energy. Thiamine place a role in muscle contraction and nerve signaling. Riboflavin acts as an anti-oxidant. Niacin is good for skin and prevents it from sun damage.
  1. Rich in zinc: Masoor dal is rich in zinc and gives 27.47% of the total daily requirement of zinc per 1 cup of cooked masoor dal. Zinc is needed by our body to build immunity. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Zinc is also needed for the senses of smell and taste.
  1. Benefits of masoor dal for diabetes: The glycemic index of masoor dal is 25 which is low, therefore it is suitable for diabetics. Masoor dal is an excellent source of complex carbohydrates which is the major form of energy. When you eat food it is broken down into glucose which is used by our body for energy. But the best part about complex carbs is that it is released in the blood stream slowly and do not fluctuate your blood sugar rapidly. This makes it suitable for diabetics to have 30 grams of raw masoor dal at a time to manage your sugar levels.
  1. Benefits of masoor dal for heart: Being rich in magnesium masoor dal can reduce mortality from cardiovascular disease especially in women. Masoor dal is also a good source of phosphorus and magnesium, both of which help in maintaining normal heartbeat. Potassium also maintains the heart rhythm.


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)

7 healthy masoor dal recipes

healthy masoor dal Indian recipes. For toddlers, we have masoor dal water.  Enjoy regular masoor dal recipe, massor dal with vegetables for a heavier meal. Pair it with ragi roti or bajra roti. For varations there is palak masoor dal and chawli masoor dal. In soups, we have the healthy masoor dal soup. See here for 137 masoor dal recipes

Masoor Dal Benefits

There is an unmistakable Turkish influence in this soup. Made with the humble red lentil, this soup is so wholesome and satiating, it can double up as a one-dish meal on days when you feel tired and need a bit of pampering and soul-warming! Lentils give protein to strengthen the cells of your body and iron to build the haemoglobin stores. Vegetables like tomatoes, onions and carrot along with mint give this Hearty Red Lentil Soup more nutrients and an exotic flavour too. Munch on Baked Tortilla Chips or Jowar and Sesame Khakhra along with the soup for a satiating feel. Enjoy how to make Hearty Red Lentil Soup recipe with detailed step by step photos
Masala Masoor Dal with Mixed Vegetables is like a Dal and Subzi combined into one tasty treat! Masoor Dal is combined with a traditional tempering, an assortment of spice powders, a horde of flavour enhancers like ginger and green chillies, and finally a cupful of mixed veggies. The mixed veggies bring in a range of flavours and textures, while tomatoes and amchur powder contribute an exciting tang to this dish, which combines beautifully with Rotis as well as with Rice .
A fragrant spinach and lentil preparation made without the use of any calorie-laden ingredients. Enjoy this dal with phulkas or parathas made on a non-stick pan by only brushing the parathas with oil and not adding extra oil to cook them. Do remember not to overcook this dal as the spinach tends to discolour.
An all-time favourite, this recipe combines chawli leaves with wholesome masoor dal and a flavourful masala paste to make a dish that surely wins the diner’s heart! Apart from the irresistible taste, there are many more reasons that make the Chawli Masoor Dal a must-have, especially during pregnancy. Chawli is one of the richest sources of iron and vitamin A and ideal for pregnant women. The vitamin A together with the protein in the dal helps to maintain healthy skin and vision, while the iron keeps anemia at bay. We have added a dash of vitamin C rich lemon juice to improve the absorption of iron from the mouth-watering dal. Enjoy it with a bowl of rice or your favourite roti .
For many, dal is the ideal comfort food. It satiates and soothes, while also giving you ample nutrition. The Suva Masoor Dal is a veritable treat for such dal lovers. The unique combination of dill with masoor dal gives this recipe a distinct flavour, which is boosted by the addition of garlic, green chillies, onions and a tempering of cumin seeds. The earthy taste of masoor dal together with sweet-tasting suva makes this a real delicacy. The best part is that this recipe does not use any oil, so you can enjoy it without worrying about excess calories. At the same time, you get a good dose of protein , vitamin A , iron , folic acid and zinc. You can also try other dals like Moong Dal Sultani or Palak Chana Dal .
If tempered with the right spices and masalas, even a simple, low-salt dal recipe can make you drool! This Masoor Dal recipe proves the fact. Flavoured with common, everyday ingredients and tempered with cumin seeds and ginger, the dal tastes really awesome even though we have used very little salt in it. Masoor dal 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 . Enjoy it hot with plain phulkas to make a tasty and wholesome meal.
A nourishing liquid food that is perfect for weaning your little one, Masoor Dal Water has a texture quite like mother’s milk, which increases the chances of its acceptance by babies. When you start weaning your baby, strain the dal water as babies cannot digest whole pulses at this stage. At month 8 or 9, you can start giving it without straining. As a variant, you can also try the recipe with green moong dal.