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Masoor Dal (Stewed Red Lentils)
A recipe for Masoor dal, or stewed red lentils. This vegetarian dish is loaded with flavor, and it freezes incredibly well.
Prep Time
10 mins
Cook Time
10 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 minced ginger
- 1 serrano chile, seeded and diced
- 1 cup red lentils
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 2 teaspoons ground turmeric
- 2 teaspoons dried fenugreek leaves
- 15 ounces diced tomatoes
- 1 quart vegetable stock or chicken stock
- ¼ cup chopped cilantro
- salt and pepper to taste
garnish
- 3 tbsp chopped cilantro
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
- Notes: If you'd like your masoor dal more (traditionally) soupy, add an additional 2 to 3 cups of stock to your pot.
- To Freeze and reheat: Completely cool dal before transferring into airtight containers. When ready to use, transfer the frozen dal into a pot along with 1/2 to 2 cups water or stock. Melt over medium-high heat and boil until completely heated through. Season as needed with salt and pepper. Serve.
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
(18%)
Fiber
12g
(48%)
Sugar
6g
(12%)
Vitamin A
5855IU
(117%)
Vitamin C
12mg
(13%)
Calcium
72mg
(7%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6Serving
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.