Zero Oil Masoor Dal
by Tarla Dalal
Masoor dal is a storehouse of nutrients like protein, folic acid, iron and zinc. Protein is required for the formation of new cells, their growth and maintenance. Folic acid and iron on the other hand build up the hemoglobin that carry oxygen and supply nutrients to our body. Zinc enhances the activity of our immune cells. Together all these nutrients help to boost immunity. Perhaps its time to say, "a cup of masoor dal a day keeps diseases at bay!"
Zero Oil Masoor Dal recipe - How to make Zero Oil Masoor Dal
Preparation Time: Cooking Time: Total Time:
Makes 6 servings
1 cup masoor dal (split red lentil)
salt to taste
2 tsp cornflour
1/2 cup low fat curds (dahi)
1/2 cup low fat milk (99.9% fat-free , readily available in the market)
1 tsp cumin seeds (jeera)
1 bayleaf (tejpatta)
2 tbsp finely chopped onions
2 tbsp finely chopped tomatoes
1/4 tsp turmeric powder (haldi)
1 tbsp red paste
2 tbsp finely chopped coriander (dhania) for the garnish
- Method
- Clean, wash and soak the masoor dal in water for 2 to 3 hours. Drain and keep aside.
- Combine the dal, salt and 2 cups of water in a pressure cooker and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid and whisk the dal. Keep aside.
- Combine together the cornflour, curds and milk in a bowl and whisk well till it is smooth. Keep aside.
- Heat a non-stick pan on a medium flame and when hot, add the cumin seeds and bayleaf and dry roast for about 30 seconds.
- Lower the flame, add the onions, tomatoes, turmeric powder and red paste and dry roast for a few minutes stirring continuously. Sprinkle a little water if the mixture starts burning.
- Add the cooked dal, cornflour paste and 1 cup of water, mix well and simmer for 5 to 7 minutes or till the dal thickens.
- Serve hot garnished with coriander.
| Energy | 124 cal |
| Protein | 8 g |
| Carbohydrates | 19.1 g |
| Fiber | 2.9 g |
| Fat | 1.4 g |
| Cholesterol | 2.7 mg |
| Vitamin A | 220.4 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1 mg |
| Vitamin C | 3.5 mg |
| Folic Acid | 16 mcg |
| Calcium | 86.1 mg |
| Iron | 2.3 mg |
| Magnesium | 28.6 mg |
| Phosphorus | 109.4 mg |
| Sodium | 14.7 mg |
| Potassium | 181.2 mg |
| Zinc | 0.8 mg |
A simple yet tasty Masoor Dal recipe. This is an easy recipe and good for everyday cooking..
Tasty zero oil dal recipe.