5 from 18 votes
Masoor Dal (Stewed Red Lentils)
Masoor Dal is a stewed dish of red lentils cooked with sweet potato, onions, garlic, ginger, and warming spices including cumin, coriander, turmeric, and fenugreek leaves. Simmered with diced tomatoes and stock, it thickens to a comforting stew with fragrant, smoky notes. Fresh cilantro finishes the dish, which pairs well with naan or basmati rice.
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
Servings:
6
Calories:
219 kcal
Course:
Soup
Cuisine:
Vegetarian, Vegan
Ingredients
- 2 tablespoons extra virgin olive oil or ghee
- 1 medium sweet potato peeled and diced
- 1 medium yellow onion diced
- 3 garlic cloves, minced
- 2 teaspoons ginger minced
- 1 serrano chile seeded and diced
- 1 cup red lentils
- 1 tablespoon cumin ground
- 1 tablespoon ground coriander
- 2 teaspoons Turmeric ground
- 2 teaspoons fenugreek leaves dried
- 15 ounces diced tomatoes
- 1 quart vegetable stock or chicken stock
- ¼ cup cilantro chopped
- salt to taste
- black pepper to taste
garnish
- 3 tbsp cilantro chopped
Instructions
- Pour oil or ghee into a dutch oven and place over medium-high heat.
- Add sweet potatoes and sauté for 2 to 3 minutes. Stir in onions, garlic, ginger, and Serrano chile and continue to sauté for 4 to 5 minutes. Season with salt and pepper.
- Stir in red lentils, cumin, coriander, turmeric, ginger, and fenugreek leaves and continue to cook for 4 to 5 minutes, until mixture becomes fragrant and slightly smoky in scent.
- Add diced tomatoes and stock and bring mixture to a boil. Once mixture is boiling, cover and reduce heat to medium-low and simmer for 30 to 35 minutes or until lentils have softened and mixture has turned into a stew-like consistency. Season with salt and pepper and stir in cilantro.
- Top with more cilantro and serve with a side of grilled naan or steamed basmati rice.
Cup of Yum
Notes
- Add 2 to 3 cups more stock for a traditional soupier consistency.
- To freeze, cool fully before transferring to airtight containers.
- When reheating frozen dal, add 1/2 to 2 cups water or stock and heat until well warmed; adjust salt and pepper to taste.
- Serve topped with fresh cilantro alongside grilled naan or steamed basmati rice.
Nutrition Information
Serving
6g
Calories
219kcal
(11%)
Carbohydrates
34g
(11%)
Protein
10g
(20%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Sodium
664mg
(28%)
Potassium
625mg
(13%)
Fiber
12g
(48%)
Sugar
6g
(12%)
Vitamin A
5855IU
(117%)
Vitamin C
12mg
(13%)
Calcium
72mg
(7%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 219
% Daily Value*
| Serving | 6g | |
| Calories | 219kcal | 11% |
| Carbohydrates | 34g | 11% |
| Protein | 10g | 20% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 664mg | 28% |
| Potassium | 625mg | 13% |
| Fiber | 12g | 48% |
| Sugar | 6g | 12% |
| Vitamin A | 5855IU | 117% |
| Vitamin C | 12mg | 13% |
| Calcium | 72mg | 7% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.