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Maine Medical Center - Masoor Dal (Lentil Dip)
Heart Healthy Recipes

Masoor Dal (Lentil Dip)

1 cup masoor dal (or brown lentils)    

  • 5 cups water
  • ½ tsp salt
  • ¼ tsp turmeric powder
  • ¼ tsp cayenne
  • ¼ tsp cumin powder
  • ¼ tsp fresh chopped ginger
  • ¼ tsp coriander powder
  • 1 tbsp oil (light olive or canola)
  • ¼ tsp black mustard seeds
  • 1 dried hot red chili pepper
  • 1 tbsp fresh lemon juice
  • 1 tbsp fresh coriander (optional)

Wash the masoor dal (or brown lentils) in warm water, drain and inspect for/remove any small stones. Bring 4 (of the 5) cups of water, to which the salt has been added, to a boil. Once boiling, add the cleaned and drained dal. Bring to a boil again and allow the dal to cook uncovered for 5 minutes. Then lower the heat to between medium and low and cover the pot.

Now cook the dal for 15-20 minutes until it is quite soft. Then add the remaining cup of water. Stir, then add the tumeric, cayenne, cumin, ginger, and coriander. Stir the dal well with a spoon to mix in all the spices. Transfer the mixture to a large bowl, clean and dry the pot and return it to the stove.

Pour the oil into the pot and heat over low heat. Add the mustard seeds and the dried pepper (broken into pieces and seeds removed) to the oil. As the oil heats up the mustard seeds will begin to pop and spatter.

Once they have stopped spattering, add the cooked dal back to the pot. This will cause a rather loud 'chuuum' sound to be made. This is the sign of an authentic Indian cook. Cover the pot now and let the dal simmer for 2 minutes. Then turn the heat off and stir in the fresh lemon juice. The dal is now ready to serve. Top the dal with fresh coriander if you like! Serves six.

Nutritional analysis per serving:

Calories: 137
Carbohydrate: 19g
Sodium: 177mg
Fat: 3.2g
Protein: 8g

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Maine Medical Center | 22 Bramhall Street | Portland, Maine 04102-3175 | (207) 662-0111