Recipe
lunch
dinner
High-Protein Masoor Dal Tadka (Homestyle Red Lentil Stew)
A quick-cooking North Indian red lentil stew simmered to creamy perfection in fifteen minutes and finished with a roasted garlic and cumin mustard oil tempering.
Nutrition Facts (Per Serving)
Protein
14g
Carbs
36g
Fats
3.2g
Calories
230 kcal
Fiber
7g
Instructions for Cook
- Rinse lentils until the water runs clear; no prior soaking is necessary.
- Simmer lentils over medium heat in an open pot for 12–15 minutes until cotyledons dissolve into a velvety broth.
- Temper minced garlic in hot mustard oil until pale gold; do not scorch the aromatic sulfur compounds.
- Stir in fresh lemon juice after taking the pan off heat to protect ascorbic acid and maximize iron absorption.
Ingredients
- 100g (rinsed)
- 1 small (50g, finely minced)
- 1 medium (80g, finely chopped)
- 5–6 cloves garlic (15g, finely minced), 1 inch ginger (grated)
- 1 slit green chilli, 1 whole dry red chilli
- 1 tsp (5ml)
- 1/2 tsp cumin seeds, 1/4 tsp hing
- 1/2 tsp turmeric powder, 1 tsp coriander powder, 1/2 tsp Kashmiri red chilli powder, 1/2 tsp garam masala
- 1 tbsp lemon juice (15ml), rock salt to taste
- 2 tbsp (finely chopped)
Cooking Instructions
A fast, protein-dense homestyle staple made with dehulled split red lentils. Simmered in minutes without a pressure cooker and enriched with a pungent garlic-cumin mustard oil tadka, this pure plant stew delivers deep homestyle comfort with zero dairy butter or ghee.
Nutritional Highlights
- 14g Clean Plant Protein: Dehulled split red lentils provide essential amino acids with an efficient 24% protein-to-calorie ratio to support lean muscle maintenance.
- Prebiotic Fiber & Digestive Health: Soluble fiber and resistant starches nourish beneficial gut bacteria, promoting short-chain fatty acid synthesis and smooth digestion.
- Enhanced Non-Heme Iron Absorption: Combining iron-dense lentils with ascorbic acid from fresh lemon juice converts insoluble ferric iron into bioavailable ferrous iron.
- Folate Density: Each serving delivers over 60% of the daily folate requirement, aiding cellular repair and red blood cell production.
Cooking Instructions
- Simmer the Lentils: Rinse 100g split red lentils thoroughly. Add them to a medium pot with 450ml water, 1/2 tsp turmeric powder, and 1/2 tsp rock salt. Bring to a boil over medium heat, skim off surface foam, and simmer gently for 12–15 minutes until the lentils break down into a naturally creamy, uniform broth.
- Infuse the Mustard Oil: While the lentils simmer, heat 1 tsp cold-pressed mustard oil in a small pan over medium heat until lightly shimmering. Lower the heat, then add 1/2 tsp cumin seeds, 1 whole dry red chilli, and 1/4 tsp hing. Let the spices crackle for 10 seconds.
- Brown the Aromatics: Add 15g minced garlic, grated ginger, and 1 slit green chilli. Sauté for 1 minute until the garlic turns pale golden and releases its roasted aroma. Add the minced onion and cook for 3 minutes until translucent.
- Form the Masala: Stir in the chopped tomato, 1 tsp coriander powder, and 1/2 tsp Kashmiri red chilli powder. Cook for 3–4 minutes, pressing with a spatula until the tomatoes soften into a glossy, fragrant base.
- Combine & Temper: Pour the aromatic onion-tomato masala directly into the simmering lentils. Stir well, add 1/2 tsp garam masala, and simmer on low for 2 minutes to meld the flavors.
- Finish: Remove from heat. Stir in 1 tablespoon of fresh lemon juice and chopped coriander. Serve hot with steamed rice or whole wheat rotis.