3 masoor dal recipes to stay in shape without sacrificing on taste

Masoor dal is brimming with iron and many essential nutrients. This makes it crucial for increasing hemoglobin levels and preventing lethargy and exhaustion. Here are three incredible recipes using this classic Indian ingredient.

Ingredients

For Filling

3/4 cup finely chopped mint leaves (pudina) leaves
3/4 cup whole masoor (whole red lentil)
2 tsp ginger-green chilli paste
1/2 cup grated low-fat paneer (cottage cheese)
2 tbsp whole wheat bread crumbs
1/4 cup finely chopped carrots

1/4 cup finely chopped spring onions whites
1/4 cup finely chopped coriander (dhania)
2 tsp oil
salt to taste


For yogurt blend

2 tbsp dill leaves (suva bhaji)
2 tbsp low fat milk , (99% fat free)
1/4 cup low-fat curds (dahi)
2 pinches mustard (rai / sarson) powder
salt to taste


For wraps
4 rotis
8 tbsp garlic-tomato chutney
1 cup roughly torn lettuce
4 tbsp finely chopped and blanched carrot

Clean, wash and soak the masoor overnight.
Drain, add 2 cups of water and pressure cook for 2 to 3 whistles till the masoor is soft and slightly overcooked, but not mashed.
Allow the steam to escape before opening the lid.
Drain the masoor completely and coarsely mash it with a potato masher.
Add the mint leaves, ginger-green chilli paste and bread crumbs, mix well and keep aside.
Heat the oil in a non-stick pan, add the spring onion whites and sauté till they turn translucent.
Add the carrots, coriander, masoor mixture and salt and cook on a medium flame for 2 minutes, while stirring continuously.
Place a roti on a clean, dry surface, then top it with 2 tablespoons of the garlic tomato chutney.
In the middle of the roti, arrange 1/4 cup of lettuce and 1/4 cup of the mint and masoor filling in a row.
Spread 1/4 of the yoghurt dill over 1 tablespoon of the carrots, then tightly roll it up.
To make 3 more rolls, repeat the process with the remaining components.
Each roll should be served right away after being wrapped in tissue paper.

Ingredients
3/4 cup whole masoor (whole red lentil)
2 tsp ginger-green chilli paste
3/4 cup finely chopped mint leaves (pudina) leaves
1/2 cup grated low fat paneer (cottage cheese)
2 tbsp brown bread crumbs
salt to taste
2 tsp oil for cooking

Clean, wash, and soak the masoor.
Masoor should be soft and slightly overcooked but not mashed after being drained, added to 2 cups of water, and pressure cook for 2 to 3 whistles.
Open the lid after letting the steam out.
Remove the water from the masoor and throw it away. Use a potato masher to coarsely crush the masoor.
Mix thoroughly before adding the other ingredients.
The mixture should be divided into 16 equal pieces. Each piece should be formed into a little, long, flat tikki.
Each tikki should be cooked on a heated non-stick tava (griddle) over a medium flame with 1/8 teaspoon oil until both sides are golden brown. Satay sticks should be inserted through each tikki. Serve warm.

For The Masala Masoor
1/2 cup masoor (whole red lentil) , soaked for 1-2 hours
3/4 cup chopped tomatoes
1/2 cup chopped onions
1/2 cup potato cubes
2 apricots, soaked and finely chopped
3 tbsp red chilli-garlic paste
1 tbsp chopped raisins (kismis)
2 1/2 cups cooked rice (chawal)
2 tbsp milk
1 tbsp oil
salt to taste

Clean, wash, and soak the masoor for at least one to two hours in enough water. Melt the masoor down. While stirring continually, set aside.
In a pressure cooker, heat the oil, add the onions, and sauté them while continuously stirring until they turn brown in colour.
While continuously stirring, add the red chili-garlic paste and continue to sauté for a few more seconds.
One whistle of pressure cooking is required after adding the potatoes, tomatoes, apricots, raisins, masoor, salt, and 1 14 cups of water.
Open the lid after letting the steam out.
If it is watery, cook it until just a small amount of moisture remains and the mixture is semi-dry. Set apart.
Separate the masala masoor into 2 equal portions and the rice into 3 equal portions.
One portion of the rice should be distributed evenly in an oiled glass baking dish.
One portion of the masala masoor should be spread over it.
Over the masala masoor, distribute the remaining rice in an equal layer. To add another layer, repeat steps 2 and 3 once more.
Cover with aluminium foil and bake for 10 minutes at 200°C (400°F) or for 2 minutes in the microwave. Make cautious to avoid using aluminium foil in the microwave because it could ignite. Instead, use a lid made for microwaves.
Just before serving hot, flip over on a sizable serving platter. Coriander is a good garnish.