Kolhapuri Masoor Dal

  • 0
10 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Meats & Fish
Nuts & Seeds
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 18%
Carbs 46%
Fats 36%
One Pot Recipe
Gluten Free
No Added Sugar
Lactose Free

Up your total fiber, protein and ion game with this zero trans fat, gluten free, lactose free, no dairy and no added sugar pulses recipe easy for beginners.


  • 3 tbsp Whole Lentil (Masoor)
  • 1 tbsp Chopped Tomato
  • 1 tbsp Chopped Onion
  • 1 tbsp Grated Dry Coconut
  • 1 tsp White Sesame Seeds (Til)
  • 1/2 tsp Black Sesame Seeds (Til)
  • 1 tsp Ginger Garlic Paste
  • 1/4 tsp Cumin Seeds (Jeera)
  • 1/2 tsp Chopped Red Chilly
  • 1/4 tsp Mustard Seeds (Rai)
  • 1/4 tsp Turmeric Powder (Haldi)
  • 1/4 tsp Asafoetida (Hing)
  • 1/2 tsp Dry Mango Powder
  • 1 tbsp Chopped Coriander Leaves
  • 1/4 tsp Salt
  • 2 tsp Oil
  • As Required Water


Pre Preparation
  • Step 1

    Soak and cook whole masoor

  • Step 1

    Take a kadhai, heat oil, add grated dry coconut, chopped onion, white til and saute till it turns golden brown

  • Step 2

    In another kadhai, heat oil, add rai, jeera, black til, ginger garlic paste, chopped red chilly, haldi, chopped tomato and saute well

  • Step 3

    Then, add the coconut mixture, mix well and add hing, salt, dry mango powder and mix again

  • Step 4

    Now add the cooked whole masoor dal, stir properly, cover and cook let it cook for a while

  • Step 5

    Finally garnish with chopped coriander leaves and serve hot

Healthy Twist

Increase omega 3 and boost immunity by adding a teaspoon of Mixed seeds into the dish

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Sesame Seeds
Red Chilli
Asafoetida (Hing)
Food Additives
Approximate values
Serving Size Medium Bowl(139gm)
Amount Per ServingCalories


% Daily Value *
Total Carbohydrate 16gm 5.7%
Dietary Fiber 6gm 21.6%
Protein 7gm 14.6%
Total Fat 6gm 7.8%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)


How long would it take burn 150 kcals ?

  • Walking (3 mph ) 43 minutes
  • Running (6 mph ) 26 minutes
  • Bicycling 21 minutes

Values estimated based on person weighing 60 kgs.

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