5.0 from 186 votes
Masoor Dal (Indian Red Lentils)
Masoor Dal is an Indian red lentil soup that is wonderfully fragrant and flavorful. It's easy to make and is ready to serve in 30 minutes.
Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4
Calories: 315 kcal
Course:
Side Dish , Main Course , Soup
Cuisine:
Indian
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 teaspoon cumin seeds
- 1 teaspoon yellow mustard seeds
- 1 1/2 teaspoons chopped fresh garlic
- 1 teaspoon chopped fresh ginger
- 1-2 green or red chilies , chopped (if you want to reduce the heat use green chilies and discard the seeds and membranes)
- 1/2 cup onion , finely chopped
- 2 teaspoons ground coriander
- 1/2 teaspoon Turmeric
- 1/4 teaspoon asafoetida (aka hing powder)
- 1 black cardamom pod
- Pinch kashmiri chili powder , or cayenne pepper
- Small pinch of cinnamon
- Small pinch of cloves
- 1 1/2 cups red lentils , thoroughly rinsed and drained
- 2 tomatoes , diced
- 4 cups chicken or vegetable broth , see Note
- 1 teaspoon salt
- Juice of one lime
- Fresh chopped cilantro for serving
- salt to taste
Instructions
- Heat the oil in a small skillet over high heat and add the mustard and cumin seeds. Fry until the mustard seeds begin to pop, about 10 seconds. Reduce the heat to medium-high and add the chilies, garlic and ginger. Fry for another 20 seconds. Add the onion and fry until soft and a light caramelized brown, about 5-7 minutes. Add spices and cook for another minute. Add the lentils, tomatoes, broth, and salt. Reduce the heat, cover, and simmer for about 20 minutes, or until the lentils are done the soup is a thick consistency, stirring occasionally. Before serving, add the lime juice, a little at a time, according to taste. Add more salt as needed. Serve sprinkled with fresh chopped cilantro.Serve with fresh naan, sourdough naan, rotis or chapatis.
Cup of Yum
Notes
- Traditionally water is used, not broth, but I prefer using broth for the added flavor.
Nutrition Information
Calories
315kcal
(16%)
Carbohydrates
49g
(16%)
Protein
20g
(40%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
628mg
(26%)
Potassium
851mg
(24%)
Fiber
23g
(92%)
Sugar
5g
(10%)
Vitamin A
549IU
(11%)
Vitamin C
15mg
(17%)
Calcium
60mg
(6%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 315
% Daily Value*
| Calories | 315kcal | 16% |
| Carbohydrates | 49g | 16% |
| Protein | 20g | 40% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 628mg | 26% |
| Potassium | 851mg | 18% |
| Fiber | 23g | 92% |
| Sugar | 5g | 10% |
| Vitamin A | 549IU | 11% |
| Vitamin C | 15mg | 17% |
| Calcium | 60mg | 6% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.