Masoor Usal Gravy

Name: Masoor Usal Gravy
Cook time: 20 min
Total time: 20 min
Yield: 2
Ingredients: 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

20 mins Cooking Time

2 Servings

Diversity score

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.

Ingredients

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

Method

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

Preparation

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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Allergies

Food Additives

Turmeric

Red Chilli

Garlic

Tree Nut

Coconut

Tomato

Masoor Dal

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(146gm)

Amount Per ServingCalories
kcal

140

% 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)