5.0 from 6 votes
Instant Pot Masoor Dal
This Instant Pot Masoor Dal comes together in minutes, is high in fiber and protein, and is positively PACKED with flavor!
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4
Calories: 311 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 teaspoon yellow mustard seeds
- 1 teaspoon cumin seeds
- 1 small yellow onion , finely chopped
- 1 teaspoon fresh minced ginger
- 1-2 green chilies , (optional) discard the seeds and, for less heat, discard the membranes as well, minced (there are a number of Indian green chilies but you can also substitute with jalapeno)
- 1 teaspoon minced garlic
- 1 1/2 cups red lentils , rinsed and drained
- 2 Roma tomatoes (OR 1/2 to 3/4 of a 14.5 ounce can of diced tomatoes) , finely chopped
- 4 cups chicken or vegetable broth (see note) (vegetarian/vegan: use vegetable broth)
- 1 teaspoon salt
- 1 black cardamom , optional but recommended
- 2 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon asafoetida (aka hing powder)
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon ground cloves
- pinch of kashmiri chili powder (or cayenne) , optional (for heat)
- Juice of one lime
- 2-3 tablespoons chopped fresh cilantro
Instructions
- Set the Instant Pot to sauté. Heat the oil in the Instant Pot and add the mustard and cumin seeds. Cook until the mustard seeds begin to pop, about 15-20 seconds. Add the onions and cook until soft and translucent about 5-7 minutes. Add the garlic, ginger and chilies (if using) and cook for another minute. Add the turmeric, chili powder, asafoetida, coriander, cinnamon and cloves and cook for a minute. Add the lentils, tomatoes, salt, black cardamom, and broth. Stir to combine.Cancel the "sauté" setting and set to pressure cook on HIGH for 10 minutes followed by a quick release.Stir in the lime juice and cilantro, add salt to taste, and serve immediately with some fresh naan. Note: Masoor dal thickens over time and if serving as leftovers you can thin it out with a little more broth if you like.
Cup of Yum
Notes
- Traditionally water is used, not broth, but I prefer using broth for added flavor.
Nutrition Information
Calories
311kcal
(16%)
Carbohydrates
47g
(16%)
Protein
19g
(38%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
1487mg
(62%)
Potassium
982mg
(28%)
Fiber
22g
(88%)
Sugar
4g
(8%)
Vitamin A
313IU
(6%)
Vitamin C
28mg
(31%)
Calcium
74mg
(7%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 311
% Daily Value*
| Calories | 311kcal | 16% |
| Carbohydrates | 47g | 16% |
| Protein | 19g | 38% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 1487mg | 62% |
| Potassium | 982mg | 21% |
| Fiber | 22g | 88% |
| Sugar | 4g | 8% |
| Vitamin A | 313IU | 6% |
| Vitamin C | 28mg | 31% |
| Calcium | 74mg | 7% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.