Masoor Usal Gravy

  • 0
20 mins Cooking Time
2 Servings
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%
Low Fat
Gluten Free
Lactose Free

This low-fat, gluten-free, and lactose-free gravy vegetable recipe is sure to stimulate your tastebuds. The popular vegetarian and vegan Maharashtrian recipe is a perfect lunch and dinner main course dish. The savory and flavorful recipe provides a boost of total fiber, protein, and iron (Fe) to your daily meals and makes it more nutritionally diverse. The recipe goes perfectly with bajra bhakri, roti, chapati with oil, or missi roti with oil.


  • 2.5 Tbsp Whole Masoor
  • 2 Tsp Chopped Onion, Big
  • 2 Tsp Chopped Tomato
  • 1 Tsp Grated Fresh Coconut
  • 1 Tsp Chopped Coriander Leaves
  • 1/2 Tsp Chopped Green Chilli
  • 1/2 Tsp Coriander Powder
  • 1/4 Tsp Chopped Garlic
  • 1/4 Tsp Chopped Ginger
  • 1/4 Tsp Red Chilly Powder
  • 1/8 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Salt
  • 1 Tsp Oil
  • As Required Water


Pre Preparation
  • Step 1

    Grind chopped ginger, chopped garlic, chopped Green Chilli, chopped coriander leaves, grated fresh coconut into a fine paste

  • Step 2

    Wash the whole masoor

  • Step 1

    In a pressure cooker, heat oil, chopped onion, and saute till golden brown

  • Step 2

    Add coconut paste and water as required and mix well

  • Step 3

    Add red chilly powder, dhania powder, haldi, salt, and mix well

  • Step 4

    Add chopped tomato and saute until soft

  • Step 5

    To this mixture, add masoor dal, mix well

  • Step 6

    Add water as required

  • Step 7

    Close the lid and pressure cook for 3 whistles

  • Step 8

    Garnish with chopped coriander leaves

  • Step 9

    Serve hot with chapatti or rice

Healthy Twist

To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds

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Tree Nut
Red Chilli
Approximate values
Serving Size Medium Bowl(146gm)
Amount Per ServingCalories


% Daily Value *
Total Carbohydrate 15gm 5.4%
Dietary Fiber 6gm 21.9%
Protein 7gm 13.8%
Total Fat 6gm 7.1%

*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 140 kcals ?

  • Walking (3 mph ) 40 minutes
  • Running (6 mph ) 24 minutes
  • Bicycling 19 minutes

Values estimated based on person weighing 60 kgs.

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