Goan Masoor Dal Recipe
User Reviews
5
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Prep Time
5 mins
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Cook Time
20 mins
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Soaking Time
20 mins
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Total Time
45 mins
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Servings
4 servings
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Calories
334 kcal
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Course
Main Course
Goan Masoor Dal Recipe
Description
Goan Masoor Dal Recipe combines red lentils soaked briefly before cooking with sautéed onions, diced tomatoes, and a tempered spice blend typical of Goan cuisine. The tempering includes mustard seeds and fresh curry leaves fried briefly in oil to release aromas. Ground spices like turmeric, coriander, cumin, and optional asafoetida add earthiness and depth.
The cooking process involves gently sautéing onions and softening tomatoes before adding ground spices and lentils with water. The lentils cook until tender, absorbing the flavors of the spice base. Optional green chili can be added for heat, balanced by fresh cilantro garnish for brightness.
This dal has a comforting texture more substantial than pureed lentils due to the cooking method and spice layering. It is suitable for serving with rice or flatbreads as a nourishing vegetarian dish. The incorporation of ginger and garlic paste adds aromatic complexity. The recipe advises adjusting spice heat and substituting water with broth for enhanced flavor. Adding salt later helps ensure even lentil cooking.
Ingredients
To Soak Lentils
- 1½ cup red lentils aka Masoor Dal
- water to top
To Cook Lentils
- 1 medium onion sliced
- 1 tomato diced
- 1 green chili pepper optional, I frequently omit this.
- cilantro chopped, to garnish, fresh
- 2 Tablespoon neutral cooking oil vegetable, canola, sunflower, generic cooking oil
- 1 Teaspoon mustard seeds brown variety
- curry leaves a few, fresh
- ¼ Teaspoon asafoetida aka Hing, optional
- ⅛ Teaspoon black pepper
- ½ Teaspoon cayenne pepper or red chili pepper (e.g. Kashmiri chili, ground
- 1 Teaspoon Turmeric ground
- 1½ Teaspoon coriander seeds ground
- 1½ Teaspoon cumin seeds ground
- 1 Tablespoon ginger I use paste *see Notes
- 1 Tablespoon garlic I use paste *see Notes
- 1-2 cups water adjust to your needs
- salt to taste
Instructions
- Wash lentils in fresh water repeatedly until the water is clear.
- Cover dried masoor lentils with water and soak for 10–20 minutes.
- Prep vegetables. Slice onion, dice tomato, slip green chili open lengthwise and also keep the freshly chopped coriander ready, which you will need to garnish the dish.
- Keep fresh clean curry leaves ready and all the other spices and ingredients as well.
- Keep your pan over a lower heat setting and pour in oil. Wait for the oil to get a bit hot. Once hot stir in mustard seeds, green chili and fresh curry leaves to temper them briefly (careful, mustard seeds jump when the oil and pan are too hot). I temper for less than a minute in the hot oil because I don't want the mustard seeds to turn bitter.
- Stir in the sliced onion and sauté over a medium-low heat setting for a minute. Stir in diced tomatoes and sauté covered until the tomato turns a bit soft.
- Reduce the heat and make some space in the center of the pan to drop in the ground spices to temper lightly (this releases all essential oils and flavors). Add one by one, the asafoetida, ground black pepper, ground red chili pepper/cayenne, turmeric powder, coriander seed powder and ground cumin. Stir-cook briefly and control the heat.
- Make some space again at the center of your pan and stir in ginger garlic over a lower heat setting (careful, the paste jumps when the pan is too hot).
- Stir in soaked red masoor lentils and pour in extra water and a pinch of salt.
- Cook on a medium heat setting for about 15 to 20 minutes, or until done, and you are satisfied with the consistency, stirring occasionally so that nothing burns on. If you feel your masoor dal needs more water, then just add a little more to adjust the dish consistency (sometimes depends on the quality and age of the lentils).
- Adjust salt seasoning.
- When done cooking, take out and discard the green chili pepper. The curry leaves can be left in the masoor dal as they are edible, but you can take them out if you don't like chewing on leaves (this is why I use young tender leaves only).
- Garnish with chopped fresh cilantro (Coriander)
Notes
- Use brown or black mustard seeds and fresh curry leaves to maintain traditional flavor; avoid substituting with yellow mustard seeds or curry powder.
- Ginger and garlic can be used as paste or grated finely for ease and consistency.
- Adjust the amount of chili to your preferred spice level.
- Adding salt later in the cooking process helps lentils cook evenly and achieve optimal texture.
- You may substitute water with broth for richer flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 334 kcal
% Daily Value*
| Calories | 334kcal | 17% |
| Carbohydrates | 47g | 16% |
| Protein | 18g | 36% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.03g | 2% |
| Sodium | 50mg | 2% |
| Potassium | 805mg | 17% |
| Fiber | 22g | 88% |
| Sugar | 4g | 8% |
| Vitamin A | 397IU | 8% |
| Vitamin C | 11mg | 12% |
| Calcium | 66mg | 7% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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