Masoor Dal
Masoor Dal is a comforting and aromatic Indian lentil soup made from split red lentils, which cook quickly and turn a golden-orange hue. It's typically seasoned with a blend of spices like cumin, turmeric, and garam masala, and often finished with a flavorful tempering of garlic, ginger, and mustard seeds in ghee or oil. This humble yet beloved dish is a staple across the Indian subcontinent, enjoyed daily in homes and restaurants alike.
🍽️ Nutrition at a glance
This dish is a plant-based protein powerhouse, making it an excellent source of protein and dietary fiber while being relatively low in fat. A standard one-cup serving provides a substantial amount of iron, folate, and B vitamins, with a calorie count typically ranging between 200-250 calories depending on preparation.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 12 g |
| Carbs | 38 g |
| Fat | 3 g |
| Fiber | 15 g |
| Sugar | 5 g |
| Sodium | 450 mg |
| Iron | 5 mg |
| Folate | 358 mcg |
| Potassium | 630 mg |
| Magnesium | 71 mg |
| Phosphorus | 210 mg |
| Zinc | 2.5 mg |
| Manganese | 1.5 mg |
| Thiamin (B1) | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Masoor Dal is often considered 'everyday food' and is one of the first dals many children learn to cook, symbolizing nourishment and home. Nutritionally, the red lentils are unique as they are hulled and split, allowing them to cook in under 20 minutes without soaking, making this a remarkably fast and nutritious meal.
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AI estimate may be inaccurate · Terms