Pan-Indian · Main
Tamatar masoor dal
Masoor dal with tomato
- Energy
- 209 kcal
- Protein
- 11.8 g
- Fibre
- 7.19 g
- Time
- 30 min
Per serving, 163 g.1 Good for lunch or dinner.
One serving gives you
- 15%of the day’s folate
- 14%of the day’s vitamin A
- 12%of the day’s zinc
- 12%of the day’s iron
Nutrition facts
One serving, 163 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy209 kcal12%
Carbohydrates
- Carbohydrate26.7 g9%
- Fibre7.19 g29%
- Soluble fibre1.34 g
Fats
- Fat5.54 g11%
- Saturated fat limit3.17 g16% of limit
- Monounsaturated fat1.31 g
- Polyunsaturated fat0.55 g5%
- Omega-60.47 g6%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein11.8 g24%
- Histidine223 mg37%
- Isoleucine431 mg36%
- Leucine809 mg35%
- Lysine678 mg38%
- Methionine + cystine141 mg16%
- Phenylalanine + tyrosine940 mg63%
- Threonine388 mg43%
- Tryptophan95 mg40%
- Valine573 mg37%
Vitamins
- Vitamin A115 µg14%
- Vitamin B10.15 mg11%
- Vitamin B20.1 mg5%
- Vitamin B31.21 mg11%
- Vitamin B50.84 mg17%
- Vitamin B60.18 mg10%
- BiotinNot in the source data
- Folate32.1 µg15%
- Vitamin B120 µg<1%
- Vitamin C30.7 mg47%
- Vitamin D0 µg0%
- Vitamin E0.52 mg7%
- Vitamin K24.1 µg44%
Minerals
- Calcium37.7 mg4%
- ChromiumNot in the source data
- Copper0.4 mg23%
- IodineNot in the source data
- Iron3.47 mg12%
- Magnesium49.9 mg13%
- Manganese0.75 mg19%
- MolybdenumNot in the source data
- Phosphorus157 mg16%
- Potassium549 mg16%
- Selenium21.2 µg53%
- Sodium limit326 mg16% of limit
- Zinc1.6 mg12%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Lentil dal masoor pappu42.5 g
- Tomato, ripe, local105 g
- Ghee neyyi4.5 g
- Turmeric powder pasupu0.3 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Garlic, big clove vellulli3 g
- Ginger, fresh allam2 g
- Cumin seeds jeelakarra0.8 g
- Asafoetida inguva0.05 g
- Chillies, red endu mirapakaya0.6 g
- Iodized salt (table salt) uppu0.8 g
Method
About 30 minutes.
- 1
Rinse 42 g masoor dal and cook it with turmeric and 3 parts water until soft; simmer for 15–20 minutes.
- 2
Peel if needed and dice tomato.
- 3
Add the tomato, ginger, green chilli and salt to the dal and simmer until tender, about 10 minutes.
- 4
Heat 4.5 g ghee and add cumin seeds, broken dry red chilli and a pinch of asafoetida with the garlic; pour over the dal.