Heart-Healthy Cooked Sabut Masoor Daal

Packed with protein, fiber, and warm spices, this Heart-Healthy Cooked Sabut Masoor Daal is a wholesome and comforting dish that’s as nourishing as it is flavorful. Made with tender whole masoor daal (brown lentils) simmered in a fragrant blend of cumin, garlic, ginger, and garam masala, this recipe offers the perfect balance of nutrition and bold taste. With a finishing touch of fresh coriander and a splash of zesty lemon juice, it’s a meal that feels vibrant yet soothing. Whether paired with whole-grain rice or a soft whole wheat chapati, this low-fat, plant-based dish is ideal for anyone seeking a heart-healthy dinner packed with rich, earthy goodness. Ready in just 45 minutes, it’s a satisfying option for busy weeknights or cozy family meals!

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup whole masoor daal (brown lentils)
• 3 cups water
• 1 tablespoon olive oil
• 1 teaspoon cumin seeds
• 1 medium onion, finely chopped
• 1 teaspoon ginger, minced
• 2 cloves garlic, minced
• 1 medium tomato, chopped
• 0.5 teaspoon turmeric powder
• 0.25 teaspoon red chili powder
• 1 teaspoon salt
• 1 teaspoon garam masala
• 2 tablespoons fresh coriander leaves, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the sabut masoor daal thoroughly under cold water, then soak them in water for 30 minutes. Drain the soaking water before cooking.

Step 2

In a medium saucepan, add the drained masoor daal along with 3 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and let it simmer for about 20-25 minutes or until the daal is tender.

Step 3

While the daal is cooking, heat olive oil in a separate pan over medium heat.

Step 4

Add cumin seeds to the heated oil. Once they start to crackle, add the chopped onion and sauté until they are golden brown, about 5 minutes.

Step 5

Stir in the minced ginger and garlic, and cook for another minute until fragrant.

Step 6

Add the chopped tomato and cook until the tomatoes soften and the mixture starts to release oil, approximately 3-4 minutes.

Step 7

Season the mixture with turmeric powder, red chili powder, and salt, then stir well to combine.

Step 8

Add the cooked daal to this spice mixture, gently combining them. Add more water if necessary to achieve your desired consistency.

Step 9

Stir in the garam masala, and let the daal simmer for another 5 minutes to let the flavors meld together.

Step 10

Remove from heat, sprinkle with chopped fresh coriander leaves, and squeeze lemon juice over the top before serving.

Step 11

Serve the daal hot with whole-grain rice or whole wheat chapati for a heart-healthy meal.

Nutrition Facts

Serving size	(1207.8g)

Amount per serving	% Daily Value*
Calories	466.2

Total Fat 16.5g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2406.6mg	0%
Total Carbohydrate 62.9g	0%
Dietary Fiber 21.2g	0%
Total Sugars 12.2g
Protein 22.0g	0%

Vitamin D 0IU	0%
Calcium 182.1mg	0%
Iron 11.7mg	0%
Potassium 1380.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.4%

Protein: 18.0%

Carbs: 51.5%