Masoor dal, or red lentil: Why it should be on your plate 3 times a week and 3 delicious recipes

Lentils, or dals, are an Indian staple and are a rich source of essential vitamins and minerals. While we often talk about toor or moong dal, one dal that is often neglected is masoor, or red lentil. It is one of the most nutritious and versatile pulses found in Indian kitchens. According to the National Library of Medicine, it contains polyphenols and bioactive compounds with antioxidant properties that help reduce inflammation and oxidative stress in the body, potentially lowering the risk of chronic diseases. Scroll down to read why masoor dal should be on your plate at least 3 times a week and 3 delicious recipes to try.

As a rich source of plant-protein, masoor dal is good for vegetarians and vegans. According to the United States Department of Agriculture (USDA), 100 gms of masoor dal contains 24.44 g protein and 6 mg iron. It also contains essential amino acids, supporting muscle repair and recovery. Also, it is said that iron in masoor dal comes with natural absorption boosters like vitamin C and folate. The rich iron content helps prevent fatigue, weakness, and iron-deficiency anemia.

Masoor dal is a rich source of dietary fiber and low in fat, which makes it ideal for those aiming to manage cholesterol and maintain heart health. It is also rich in magnesium and folate, nutrients essential for cardiovascular function. According to USDA, 100 gms of dal offers 11.1 g dietary fiber. It is said that fiber content of masoor dal helps lower LDL "bad" cholesterol and control blood cholesterol levels, improving blood flow and reducing the risk of heart disease. Also, the potassium and magnesium help regulate blood pressure.

Thanks to its rich fiber content, masoor dal supports healthy digestion and also keeps you full for longer, preventing unnecessary snacking and aiding in weight control. It is rich in both soluble and insoluble fiber, which promotes regular bowel movements, prevents constipation, and helps cleanse the digestive tract.

According to USDA, masoor dal has a low glycemic index ranging between 25-30, which helps stabilize blood sugar levels and is considered to be beneficial for diabetics and those watching their carb intake.

Wash 1/2 cup masoor dal along with 1/2 cup rice. Saute them in ghee along with veggies of your choice and season with salt, 1/2 tsp turmeric, and cumin seeds. Add 1 cup water and pressure cook for 3 whistles. Drizzle ghee on top and serve with curd or pickle.

To make this light and nourishing soup, saute 3-4 garlic cloves in olive oil. Add blanched veggies of your choice and then add 1 cup cooked masoor dal and 2 cups of water or veg stock. Simmer for 15 minutes. Blend until smooth, season with salt, pepper and lemon juice. Enjoy.

To make this comforting classic dish, pressure cook 1/2 cup masoor dal with salt, turmeric, and water for 3 whistles. In a small pan, heat ghee and add cumin, hing, garlic, onion, and green chilli for tempering. Once ready, mix it into the cooked dal. Garnish with fresh coriander leaves and serve with roti or rice.

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Disclaimer: The information provided in this article is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.