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Whole Masoor Salad

 

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whole masoor salad recipe | healthy whole red lentil Indian salad | protein rich masoor salad | with 30 amazing images.

whole masoor salad is a nutritious Indian salad made from whole masoor dal (red lentils), which are rich in protein, fiber, and various vitamins and minerals. This salad is not only healthy but also very versatile, allowing for various ingredients based on personal preference.

Here is another lip-smacking way to enjoy wholesome masoor. In this irresistible whole masoor salad, this nutrient-packed lentil is combined with assorted veggies and a tangy dressing of lemon juice and green chillies.

A dash of olive oil in the dressing rounds off the flavours well, while a sprinkling of pepper adds to the excitement. Indeed, this tongue-tickling whole red lentil Indian salad is a great way to top up on protein, fibre, iron and B-complex vitamins.

protein rich masoor salad has 11 grams of protein (20% of RDA).

Pro tips for whole masoor salad. 1. 1 cup of cooked masoor dal gives 19 grams of protein. Being rich in phosphorus it works with calcium to build our bones. Soaking 1/2 cup whole masoor gives 1 cup. 2. To make the dressing, in a bowl put 1/2 tbsp extra virgin olive oil or olive oil . Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties.

Whole Masoor Salad recipe - How to make Whole Masoor Salad

Tags

Marathoners, Endurance Athletes, TriathleteVeganZinc Rich FoodsPregnancy Iron Rich Indian FoodsPregnancy Fiber RichPregnancy Vitamin B Complex RichProtein Rich foods for Pregnancy

Preparation Time:    Cooking Time:    Total Time:    Makes 2 servings

Ingredients


For Whole Masoor Salad
1/2 cup whole masoor (whole red lentil)
salt to taste
1/2 cup deseeded and chopped cucumber
1/2 cup chopped carrot
1/4 cup deseeded and chopped tomatoes
1/2 cup chopped spring onions

To Be Mixed Into A Dressing
1/2 tbsp olive oil
1 tsp lemon juice
1/2 tsp finely chopped green chillies
1/4 tsp freshly ground black pepper (kalimirch)
salt to taste

Method
For whole masoor salad
    For whole masoor salad
  1. To make {span class="bold1"}whole masoor salad{/span}, clean, wash and soak the whole masoor in a deep bowl in enough water for 3 hours. Drain well.
  2. Heat water in a non-stick pan till it comes to a boil. Add the whole soaked masoor and cook on a high flame for 6 minutes. Drain and cool.
  3. Once cooled, transfer the cooked whole masoor into a deep bowl.
  4. Add cucumber, carrots, tomatoes and spring onions. Mix well.
  5. Pour the dressing over it and toss gently.
  6. Serve the {span class="bold1"}whole masoor salad{/span} immediately.

Whole Masoor Salad recipe with step by step photos

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what is whole masoor salad made of ?
  1. what is whole masoor salad made of ? See below image of list of ingredients for whole masoor salad.

soaking whole 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 to 4 hours or overnight.
     
  5. Masoor after 3 hours soaking. 
     
  6. Drain.
  7. Soaked and drained masoor ( whole red lentil ). 
     

dressing for whole masoor salad
  1. To make the dressing, in a bowl put 1/2 tbsp extra virgin olive oil or olive oil. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties.
  2. Add 1 tsp lemon juice. Lemon juice adds a tangy and citrusy flavor that complements the earthy taste of the masoor dal (red lentils).
  3. Add 1/2 tsp finely chopped green chillies. Green chilies add a spicy and tangy flavor that complements the earthy taste of the masoor dal (red lentils).
  4. Add 1/4 tsp freshly ground black pepper (kalimirch).
  5. Add salt to taste.
  6. Mix well and keep aside.

making whole masoor salad
  1. Heat water in a non-stick pan until it boils.  
  2. Add the whole soaked masoor. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. Soaking 1/2 cup whole masoor gives 1 cup.
  3. Cook on a high flame for 6 minutes.
  4. Drain and cool.
  5. Once cooled, transfer the cooked whole masoor into a deep bowl.
  6. Add 1/2 cup deseeded and chopped cucumber. Cucumber provides a pleasant crunch and texture, contrasting with the softer texture of the masoor dal (red lentils).
  7. Add 1/2 cup chopped carrot. Carrots add a touch of sweetness and crunch to the salad, complementing the savory flavor of the masoor dal (red lentils). Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol.
  8. Add 1/4 cup deseeded and chopped tomatoes. Tomatoes add a tangy and sweet flavor that complements the earthy taste of masoor dal (red lentils).  Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart.
  9. Add 1/2 cup chopped spring onions (whites and greens). Spring onions add a pungent and savory flavor that complements the earthy taste of masoor dal (red lentils).
  10. Add salt to taste.
  11. Mix well.
  12. Pour the dressing over it.
  13. Toss gently
  14. Serve immediately.

pro tips for whole masoor salad
  1. Add the whole soaked masoor. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. Soaking 1/2 cup whole masoor gives 1 cup.
  2. Add 1 tsp lemon juice. Lemon juice adds a tangy and citrusy flavor that complements the earthy taste of the masoor dal (red lentils).
  3. To make the dressing, in a bowl put 1/2 tbsp extra virgin olive oil or olive oil. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties.

benefits of whole masoor salad
  1. Whole Masoor Salad  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 50% of RDA.
    2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 28% of RDA.
    3. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 20% of RDA.
    4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour ,  chana dal, moong, walnuts, masoor dal, brown rice ,  jowar, bajra. 20% of RDA.
    5. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  19% of RDA. 
    6. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal,  yellow moong dal, urad dal, toor dal , sesame seeds ). 16% of RDA.

Nutrient values per serving
Energy204 cal
Protein11 g
Carbohydrates30 g
Fiber7.1 g
Fat4.5 g
Cholesterol0 mg
Vitamin A856.3 mcg
Vitamin B10.2 mg
Vitamin B20.1 mg
Vitamin B31.5 mg
Vitamin C18.2 mg
Folic Acid32 mcg
Calcium77.2 mg
Iron4 mg
Magnesium45.5 mg
Phosphorus302.2 mg
Sodium19.9 mg
Potassium512.8 mg
Zinc1.5 mg
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Reviews

Whole Masoor Salad
 on 06 May 15 12:04 PM
5

Great protein booster and very healthy for athletes as you are using a whole dal.
Whole Masoor Salad
 on 06 May 15 11:53 AM
5

Whole masoor salad, a protein packed salad, with fresh garden vegetables, crunchy in taste, with a lovely olive oil and lemon dressing. A stomach filler salad, best to have it chilled.