Healthy Cooking – Masala Daal

Healthy Cooking – Masala Daal

So this is one of those awesome recipes in which less is more! It’s hard to believe that I’m posting yet another super healthy recipe on this blog! Daal is rich in protein, fiber, vitamins and minerals and makes for such a power packed addition to each meal. The worst thing you want to do is overdose the Daal with a whole lot of spices and over-cook it; which will leave you with some kind of soup without any natural goodness whatsoever.

Let me teach you here how to make a perfectly healthy and sumptuous Masala Daal. My version of this Daal will not take more than 20 minutes in all to prepare!

Ingredients for Three Servings:

Masoor Daal (Without the Skin) – 3/4th Cup
Onion – 1 Medium Sized Finely Chopped
Garlic – 3 Cloves Finely Chopped
Tomatoes – 2 Small Chopped
Curry Leaves – 3 Sprigs
Cumin Seeds – 1 Pinch
Red Chilli Powder – 1/4th Teaspoon
Turmeric Powder – 1/4th Teaspoon
Coriander Powder – 1/4th Teaspoon
Salt – To Taste
Sugar – 1/4th Teaspoon
Mustard Seeds – 1 Pinch
Cooking Oil/Ghee – 1 and 1/2 Tablespoons
Water – 2 and 1/2 Cups

Let’s get Cooking: 

Put the Daal in a bowl which can be placed in a pressure cooker and wash well. Fill with 2 Cups of Water, cover bowl and place inside cooker and let it steam for 6 whistles on medium-low flame.

While the Daal is being steamed, place a Kadhai on the stove on medium-low flame. Add Cooking Oil or Ghee and once heated up, add Mustard Seeds.

As soon as the Mustard Seeds start to splutter, add Cumin Seeds, Chopped Garlic and stir a bit.

As soon as the fragrance of the Cumin Seeds and Garlic starts to be released, add the Chopped Onions, Tomatoes and Curry Leaves. Sauté on medium-low heat for 2 to 3 minutes or till onions are almost translucent.

By now the Daal will be steamed, so remove from pressure cooker and add Daal to Kadhai. Stir well and add Chilli Powder, Coriander Powder, Turmeric Powder, Salt and Sugar. Stir well.

Add half a cup more of water, cover and allow to simmer on medium-low heat for 10 minutes more. If you need to add more water, as per your liking then please do so but be careful not make the Daal too runny. You need a consistency like in the picture below –


After 10 minutes turn heat off and taste if seasoning is as desired. The taste and texture of the Daal is simply superb on the palate! Going easy on the spices has truly been rewarding!

Serve and garnish with fresh Coriander Leaves and enjoy hot. Goes well with Roti or Steamed Rice or relish it as a filling meal all by itself.

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