Masoor Dal ( Microwave Recipe )
by Tarla Dalal
20 Aug 2010
This recipe has been viewed 53498 times
Here is an authentic ‘punjab di dal’ that uses not only masoor dal, but another favourite ingredient of the community—spinach. Spinach contributes vitamin a to the dal making it even more nutritious. The blend of flavours and colours is also pretty nice. The paste is considerably spicy; so, if are cooking for children make sure you cut down on the chillies.
Masoor Dal ( Microwave Recipe ) recipe - How to make Masoor Dal ( Microwave Recipe )
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
To Be Ground Into A Smooth Paste
6 garlic (lehsun) cloves (lehsun)
4 green chillies
25 ginger (adrak)
Other Ingredients
1 cup masoor dal (split red lentil)
4 tsp oil
3/4 tsp chilli powder
1 tsp cumin seeds (jeera)
1/2 cup finely chopped onions
1 cup finely chopped spinach (palak)
1/2 cup finely chopped tomatoes
1/2 tsp turmeric powder (haldi)
2 tsp lemon juice
salt to taste
For Serving
steamed rice (chawal)
Method
- Method
- Combine the masoor dal with 1½ cups of water in a microwave safe bowl and microwave on high for 17 minutes or till done. Keep aside.
- Add 1 tsp of oil in a microwave safe bowl and microwave on high for 30 seconds. Add the chilli powder, mix well and keep the chilli-oil mixture aside.
- Add the remaining 3 tsp of oil in a another microwave safe bowl and microwave on high for 30 seconds. Add the cumin seeds and microwave on high for 20 seconds.
- Add the onions, mix well and microwave on high for 1 minute. Keep aside.
- Add the cooked dal, spinach, tomatoes, turmeric powder, prepared paste, chilli-oil mixture, salt and 1 cup water, mix well and microwave on high for 11 minutes.
- Add the lemon juice and mix well.
- Serve immediately with steamed rice.
Nutrient values per serving
| Energy | 195 cal |
| Protein | 10.3 g |
| Carbohydrates | 26 g |
| Fiber | 4.9 g |
| Fat | 5.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 1164.7 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.3 mg |
| Vitamin C | 14.5 mg |
| Folic Acid | 41.8 mcg |
| Calcium | 63.6 mg |
| Iron | 3.6 mg |
| Magnesium | 44.7 mg |
| Phosphorus | 127.6 mg |
| Sodium | 15.9 mg |
| Potassium | 317.6 mg |
| Zinc | 1.3 mg |
Outbrain