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Masala Masoor

 

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masala masoor recipe | healthy lentil sabzi | spicy red lentil | akkha masoor | with 42 amazing images.

masala masoor recipe | healthy lentil sabzi | spicy red lentil | akkha masoor is an appetizing sabzi made with the use of handful of Indian spices. Learn how to make healthy lentil sabzi.

To make masala masoor, combine the masoor, white onions, salt and 1 cup of water, mix well and pressure cook for 1 whistle. Allow the steam to escape before opening the lid. Keep aside. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes or till they turn translucent. Add the prepared ground paste, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the tomatoes and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the cooked masoor dal–onion mixture and 2 tbsp of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.Serve hot garnished with coriander.

Spicy red lentil is one lip-smacking accompaniment for sure! Cooked with onions, perked up with tomatoes, and spiced with a pungent masala paste, masoor transforms into a sumptuous accompaniment that goes with any main course be it rice, rotis or puri !

Akkha masoor is perfect for parties and special events, when serving simple sabzis will not be appropriate, or on days when you have time to make just one accompaniment but would like it to be a tad extraordinary so the absence of more dishes is not felt.

Healthy lentil sabzi is a protein and fibre rich sabzi which is a perfect addition to a weight watchers diet to add satiety and avoid binge eating. However it would be wise to restrict the use of oil for tempering to 2 tsp. With minimal sodium and moderate amounts of potassium, this delicacy can be enjoyed by heart patients and those with high BP. It is very much a power packed food for a diabetic diet too. Enjoy it hot or carry it to work and share your healthy secret recipe with others!

Tips for masala masoor. 1. Serve masala masoor with roti. 2. If you enjoy a spicy sabzi, you can add Malvani masala or goda masala.

Enjoy masala masoor recipe | healthy lentil sabzi | spicy red lentil | akkha masoor | with step by step photos.

Masala Masoor recipe - How to make Masala Masoor

Tags

North Indian Vegetarian FoodPunjabi SabzisIndian Tiffin Box, Lunch box, DabbaSemi-Dry SabzisSubzis with Beans or SproutsTraditional Indian SabzisIndian Party

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients


For Masala Masoor
3/4 cup masoor (whole red lentil) , soaked for 3 hours and drained
7 to 8 small sized white onions , peeled
salt to taste
1 tbsp oil
1/2 cup sliced onions
1/2 cup chopped tomatoes

To Be Ground Into A Smooth Paste (using 1/4 Cup Of Water)
2 tsp chopped garlic (lehsun)
4 whole dry kashmiri red chillies , broken into pieces
2 tsp coriander (dhania) seeds
1 tsp cumin seeds (jeera)
1 tsp chopped ginger (adrak)

For The Garnish
2 tbsp finely chopped coriander (dhania)

Method
For masala masoor
    For masala masoor
  1. To make {span class="bold1"}masala masoor{/span}, combine the masoor, white onions, salt and 1 cup of water, mix well and pressure cook for 1 whistle.
  2. Allow the steam to escape before opening the lid. Keep aside.
  3. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes or till they turn translucent.
  4. Add the prepared ground paste, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  5. Add the tomatoes and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  6. Add the cooked masoor dal–onion mixture and 2 tbsp of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  7. Serve the {span class="bold1"}masala masoor{/span} hot garnished with coriander.

Masala Masoor recipe with step by step photos

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what is masala masoor made off ?
  1. what is  masala masoor sabzi made off ? healthy lentil sabzi  is made from simple ingredients easily available in India such as 3/4 cup masoor (whole red lentil) , soaked overnight and drained, 7 to 8 small sized white onions  (  Madras onions, shallots | peeled, salt to taste, 1 tbsp oil, 1/2 cup sliced onions and 1/2 cup chopped tomatoes. Plus a paste off 2 tsp chopped garlic (lehsun), 4 whole dry kashmiri red chillies , broken into pieces, 2 tsp coriander (dhania) seeds, 1 tsp cumin seeds (jeera), 25 mm piece of ginger (adrak) and 1/4 cup water. See below image of list of ingredients of masala masoor. 

how to soak and drain masoor ?
  1. This is what masoor looks like. 
  2. Put the masoor dal in clean water. 
  3. Wash the dirt off with your hands. 
  4. Cover and soak for 3 hours.
  5. Masoor after 3 hours soaking.
  6. Drain.
  7. Soaked and drained masoor ( whole red lentil ).

benefits of masoor
  1. Benefits of Whole Masoor: 1 cup off cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or 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. Masoor is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal. 

paste for masala masoor
  1. In a mixer put 2 tsp chopped garlic (lehsun).  
  2. Add 4 whole dry kashmiri red chillies , broken into pieces.
  3. Add 2 tsp coriander (dhania) seeds.
  4. Add 1 tsp cumin seeds (jeera).
  5. Add 1 tsp chopped ginger (adrak).
  6. Add 1/4 cup water.
  7. Grind to a paste.
  8. Keep aside paste for masala masoor sabzi.

pressure cooking masoor
  1. In a pressure cooker put 3/4 cup masoor (whole red lentil) , soaked overnight and drained.
  2. Add 7 to 8 small sized white onions  ( Madras onions or shallots ) , peeled.
  3. Add salt to taste. We added 1/4 tsp salt.
  4. Add water. We added 1 cup of water.
  5. Mix well.
  6. Pressure cook for 1 whistle.
  7. Allow the steam to escape before opening the lid. Keep aside.

making masala masoor
  1. To make masala masoor recipe | healthy lentil sabzi | spicy red lentil | akkha masoor | heat 1 tablespoon oil in a broad non-stick pan. 
  2. Add 1/2 cup sliced onions.
  3. Sauté on a medium flame for 2 minutes or till they turn translucent.
  4. Add the prepared ground paste.
  5. Mix well.
  6. Cook on a medium flame for 2 minutes, while stirring occasionally.
  7. Add 1/2 cup chopped tomatoes.
  8. Add salt to taste. We added 1/2 tsp salt.
  9. Mix well.
  10. Cook on a medium flame for 2 minutes, while stirring occasionally.
  11. Add the cooked masoor dal – onion mixture.
  12. Add water. We added 2 tablespoons of water. You can add a bit more in you want a little more gravy.
  13. Mix well.
  14. Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  15. Put masala masoor | healthy lentil sabzi | spicy red lentil | akkha masoor |  in a serving bowl and garnish with chopped coriander. 
  16. Serve masala masoor | healthy lentil sabzi | spicy red lentil | akkha masoor |  hot.

tips for masala masoor
  1. Serve masala masoor with roti.
  2. If you enjoy a spicy sabzi, you can add Malvani masala or goda masala.

health benefits of masala masoor
  1. Masala Masoor – a protein and fibre rich sabzi.
  2. 7.9 g of protein per serving of this sabzi makes it a wise addition to a weight watchers diet as protein helps to boost metabolism. 
  3. The fibre too is good for a healthy gut.
  4. Iron, zinc, potassium, phosphorus, magnesium and B vitamins are a few other nutrients you can gather from this norishing bowl.
  5. Diabetics, heart patients, people with high BP, women with PCOD and all healthy individuals must include this sabzi in their diet. 
Nutrient values per serving
Energy146 cal
Protein7.9 g
Carbohydrates19.5 g
Fiber3.5 g
Fat4 g
Cholesterol0 mg
Vitamin A184.6 mcg
Vitamin B10.2 mg
Vitamin B20.1 mg
Vitamin B31 mg
Vitamin C7.5 mg
Folic Acid17.3 mcg
Calcium33.9 mg
Iron2.5 mg
Magnesium25.9 mg
Phosphorus97 mg
Sodium4.6 mg
Potassium329.3 mg
Zinc1 mg
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Reviews

Masala Masoor
 on 10 Jun 17 02:28 PM
5

Made it yesterday, very tasty & heathy... My family loved it. keep uploading this type of healthy recipes.
Tarla Dalal
10 Jun 17 05:18 PM
   Really happy to hear that Nisha. Do keep trying more an more recipes and share your feedback. Happy Cooking!!!
Masala Masoor
 on 02 Apr 13 11:19 PM
5

The masoor pressure cooked with the onions lend a special flavour to the dal besides the masalas.
Masala Masoor
 on 05 Jan 13 10:01 AM
5

You can't go wrong with this recipe. Masoor tastes so rich when cooked in this way.