Masoor Masala (Red Lentils With Onion and Garlic)

May 24, 2023May 24, 20230 0
Delicious Masoor Masala recipe for a protein-packed dinner
in Main

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

10 1/2 ounces red lentils , washed in 2-3 changes of water
2 1/2 cups water
2 tablespoons sunflower oil
1 large onion , finely chopped
1 teaspoon ginger paste
1 teaspoon garlic paste
2 tomatoes , chopped
1 teaspoon chili powder
1 pinch salt
2 tablespoons fresh cilantro

Nutrision Information

Servings Per Recipe
4
Calories
265
Sugar
3g
Fat
10g
Masoor Masala is a traditional Indian dish. Red lentils are cooked with onion, garlic, ginger, and a masala spice mix to create a hearty and flavorful meal. This dish is perfect for vegetarians or those looking to increase their plant-based protein intake. It's easy to make and can be stored in the fridge for meal-prep.

Instructions

1.In a large pot, bring the red lentils and water to a boil.
2.Reduce heat and simmer, uncovered, for 10-15 minutes or until lentils are soft and the water is absorbed.
3.In a separate pan, heat sunflower oil over medium heat.
4.Add onions and sauté until they are translucent.
5.Add ginger and garlic paste, and sauté for an additional minute.
6.Add chopped tomatoes, chili powder, salt, and cook until the tomatoes are soft and mushy.
7.Add the lentils to the pan and stir well, making sure the lentils are evenly coated with the masala (spice) mixture.
8.Garnish with chopped cilantro and serve hot with rice or naan bread.

PROS

This dish is high in protein and fiber, making it a healthy and filling vegetarian option.
The spice mix adds a ton of flavor without adding calories.

It’s an easy one-pot meal and perfect for meal-prep.

CONS

This recipe may not be suitable for those with irritable bowel syndrome, as lentils are high in FODMAPs.

It may not be suitable for those with diabetes as it is high in carbohydrates.

HEALTH & BENEFITS

Red lentils are a great source of plant-based protein, and they are also rich in iron and folate. They have been linked to improving heart health and reducing the risk of diabetes.
The garlic and ginger in this dish have anti-inflammatory properties, and chili powder is also believed to boost metabolism and aid in weight loss.

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