Pan-Indian · Main
Masoor dal
Red lentil dal
- Energy
- 210 kcal
- Protein
- 12.4 g
- Fibre
- 6.42 g
- Time
- 30 min
Per serving, 93.5 g.1 Good for lunch or dinner.
One serving gives you
- 13%of the day’s zinc
- 13%of the day’s iron
- 11%of the day’s folate
- 26%of the day’s fibre
Nutrition facts
One serving, 93.5 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy210 kcal12%
Carbohydrates
- Carbohydrate27.2 g10%
- Fibre6.42 g26%
- Soluble fibre1.2 g
Fats
- Fat5.23 g11%
- Saturated fat limit3.12 g16% of limit
- Monounsaturated fat1.27 g
- Polyunsaturated fat0.41 g
- Omega-60.34 g4%
- Omega-30.07 g7%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein12.4 g25%
- Histidine239 mg40%
- Isoleucine461 mg38%
- Leucine867 mg37%
- Lysine741 mg69%
- Methionine + cystine145 mg24%
- Phenylalanine + tyrosine997 mg119%
- Threonine413 mg98%
- Tryptophan101 mg48%
- Valine617 mg79%
Vitamins
- Vitamin A70.6 µg8%
- Vitamin B10.14 mg10%
- Vitamin B20.09 mg5%
- Vitamin B30.92 mg8%
- Vitamin B50.77 mg15%
- Vitamin B60.13 mg7%
- BiotinNot in the source data
- Folate24.9 µg11%
- Vitamin B120 µg<1%
- Vitamin C11.7 mg18%
- Vitamin D0 µg0%
- Vitamin E0.33 mg4%
- Vitamin K19.1 µg35%
Minerals
- Calcium36 mg4%
- ChromiumNot in the source data
- Copper0.39 mg23%
- IodineNot in the source data
- Iron3.69 mg13%
- Magnesium43.9 mg12%
- Manganese0.69 mg17%
- MolybdenumNot in the source data
- Phosphorus158 mg16%
- Potassium435 mg12%
- Selenium23.7 µg59%
- Sodium limit320 mg16% of limit
- Zinc1.69 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Lentil dal masoor pappu47.5 g
- Ghee neyyi4.5 g
- Turmeric powder pasupu0.3 g
- Tomato, ripe, local30 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Garlic, big clove vellulli3 g
- Cumin seeds jeelakarra0.8 g
- Asafoetida inguva0.05 g
- Chillies, red endu mirapakaya0.6 g
- Coriander leaves kothimeera3 g
- Iodized salt (table salt) uppu0.8 g
Method
About 30 minutes.
- 1
Rinse 48 g masoor dal and cook it with turmeric and 3 parts water until soft; simmer for 15–20 minutes. Whisk lightly.
- 2
Simmer with chopped tomato, slit green chilli and salt for 5 minutes, adding hot water for a pourable dal.
- 3
Heat 4.5 g ghee and add cumin seeds, broken dry red chilli and a pinch of asafoetida with the sliced garlic; pour over the dal and finish with coriander leaves.
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