Kolhapuri Masoor Dal

Name: Kolhapuri Masoor Dal
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1
Ingredients: 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

10 mins Cooking Time

1 Serving

Diversity score

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.

Ingredients

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

Method

Pre Preparation

Step 1
Soak and cook whole masoor

Preparation

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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Allergies

Asafoetida (Hing)

Turmeric

Mustard

Red Chilli

Food Additives

Garlic

Sesame Seeds

Tree Nut

Coconut

Tomato

Masoor Dal

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(139gm)

Amount Per ServingCalories
kcal

150

% 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)