High Protein Cooked Sabut Masoor Daal

Elevate your plant-based protein game with this hearty and flavorful High Protein Cooked Sabut Masoor Daal. Made with nutrient-rich whole brown lentils, this dish is simmered to tender perfection and infused with aromatic spices like cumin, garam masala, and fenugreek leaves for an irresistible depth of flavor. The sautéed onion, garlic, and ginger base, combined with the tangy notes of fresh tomato and lemon juice, creates a dish that’s both wholesome and comforting. Perfect as a main course or a protein-packed side, this daal pairs beautifully with steamed rice or warm flatbreads. With a balance of indulgence and nourishment, this recipe is your go-to choice for a satisfying vegetarian meal that’s as nutritious as it is delicious!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup whole brown lentils (Sabut Masoor Daal)
• 4 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 2 tablespoons ghee or oil
• 1 teaspoon cumin seeds
• 1 medium onion, finely chopped
• 4 garlic cloves, minced
• 1 inch ginger, minced
• 2 green chilies, slit
• 1 large tomato, finely chopped
• 1 teaspoon coriander powder
• 0.5 teaspoon red chili powder
• 0.5 teaspoon garam masala
• 1 teaspoon fenugreek leaves (kasuri methi), crushed
• 2 tablespoons fresh coriander leaves, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the whole brown lentils under running water until the water runs clear. Soak them in water for about 30 minutes and then drain.

Step 2

In a large pot, add the soaked lentils and 4 cups of water. Stir in the turmeric powder and 1/2 teaspoon of salt. Bring it to a boil over medium-high heat, then reduce the heat to low, cover, and let it simmer for about 25-30 minutes until the lentils are soft and cooked. Stir occasionally and add more water if needed to keep them submerged.

Step 3

In another pan, heat the ghee or oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until aromatic.

Step 4

Add the chopped onion and sauté until they become golden brown.

Step 5

Stir in the minced garlic, ginger, and green chilies. Cook for another minute until fragrant.

Step 6

Add the chopped tomato and cook until it softens and the oil starts to separate from the mixture.

Step 7

Stir in the coriander powder, remaining 1/2 teaspoon of salt, red chili powder, and garam masala. Cook for another 2 minutes.

Step 8

Add the cooked lentils into the spice mixture along with the fenugreek leaves. Mix well, and adjust the consistency with water if needed. Cook for another 5 minutes to let the flavors meld.

Step 9

Turn off the heat and stir in the lemon juice.

Step 10

Garnish with fresh coriander leaves and serve hot with rice or flatbread.

Nutrition Facts

Serving size	(1620.8g)

Amount per serving	% Daily Value*
Calories	655.0

Total Fat 31.3g	0%
Saturated Fat 17.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 84mg	0%
Sodium 2435.2mg	0%
Total Carbohydrate 76.5g	0%
Dietary Fiber 25.9g	0%
Total Sugars 18.5g
Protein 24.9g	0%

Vitamin D 0IU	0%
Calcium 252.6mg	0%
Iron 13.2mg	0%
Potassium 1871.8mg	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: 41.0%

Protein: 14.5%

Carbs: 44.5%