- Author :
- TATA AIG Team
- ●
- Last Updated On :
- 25/05/2024
A versatile legume that levitates the taste of recipes and adds to the nutritional value of that dish must be loved by everyone.
Masoor dal is that ingredient from the legume family that we are talking about here. Masoor dal in English is red lentils, and masoor dal’s botanical name is Lens Culinaris. These red lentils are widely used all over the world, but they find a special place in Indian, Middle Eastern, and Mediterranean cuisine. They have a permanent place there because of their rich, nutty flavour.
Masoor dal does so much more than just please your taste buds. It is a highly nutritional lentil and has numerous benefits to add to your daily meals.
In this blog, we will discuss the benefits, possible negative side effects, and the culinary appeal of masoor dal.
Types of Masoor Dal
There are two types of masoor dals:
Whole Masoor Dal
As the name suggests, the whole masoor dal is an undivided dal, still unskinned. It is black or brown in colour and, hence, is called black masoor dal. These tiny and shiny legumes are packed with innumerable health-boosting components.
The black masoor dal benefits your blood, heart, sugar and cholesterol levels, skin, and many more organs.
Split Masoor Dal
When the whole masoor dal is divided into two parts after removing its coating, it becomes a split masoor dal. There is a natural partition in the legume when it is harvested.
There is a small procedure that the whole masoor dal goes through in order to be split into half and become a whole new ingredient with slightly different properties and benefits.
| Sr. No | Nutrient | Per 100 gram |
|---|---|---|
| 1 | Protein | 24.63 g |
| 2 | Dietary Fibre | 8 g |
| 3 | Carbohydrates | 60 g |
| 4 | Fat | 0.75 g |
| 5 | Sugars | 2 g |
| 6 | Iron | 7 mg |
| 7 | Magnesium | 47 mg |
| 8 | Phosphorus | 222 mg |
| 9 | Potassium | 440 mg |
| 10 | Zinc | 2.35 mg |
| 11 | Calcium | 53 mg |
Apart from the nutrients mentioned in the table, you get numerous vitamins and minerals from masoor dal as well. Like masoor dal calories are 220 g per serving. It offers vitamins A, B1, B2, B3, and C that, in turn, offer different benefits.
Masoor Dal: Benefits
Teeth and Bone Health
If we observe carefully, masoor dal provides a good amount of calcium and phosphorus in 100 grams. These two nutrients and minerals are essential for your bone and teeth health.
If you regularly consume masoor dal or foods with the mentioned minerals, you will be blessed with great bones and teeth.
Heart Health
Heart issues mostly stem from bad and high cholesterol levels. Masoor dal lowers the bad cholesterol levels, LDL, with the help of the soluble fibre. It also aids in regulating blood pressure and promoting cardiovascular health. This reduces the probability of having heart issues like heart attacks or stroke.
Blood Sugar Level
Your blood sugar level loses its balance due to excess glucose in your body. However, masoor dal is very low on the glycemic index, which helps in stabilising the blood sugar level. People who have high sugars are advised to keep a moderate masoor dal intake to help reduce and regulate it.
Weight Loss Agent
Masoor dal is a great vegetarian protein with very few carbohydrates. The fibre and protein enhance the feeling of fullness and reduce hunger. This can be a great way to control your portions and manage your weight. You can do this while still fulfilling your hunger and the body’s need for other nutrients.
Vision and Eye Health
There are many nutrients in masoor dal that enhance your eye health and maintain your vision. Vitamin A and beta-carotene protect eyes from oxidative stress and boosts overall eye health.
Great Skin
Masoor dal can contribute significantly to your skincare journey. Your skin needs rich minerals, vitamins, proteins, and antioxidants to flourish and glow. The antioxidants and vitamins help fight the free radicals that damage your skin and fresh cells.
When you eat the dal, your skin gets essential oils and nutrients internally. However, you can also apply a masoor dal face pack to increase suppleness.
Immunity System
Your immunity system is vital for your overall health and lifestyle. If you fall sick occasionally, you should definitely try adding a bit of masoor dal and other good ingredients to your food.
Masoor dal has all the important nutrients that you need to support your health and your body’s natural defence mechanisms. Hence, consuming masoor dal regularly can significantly boost your immunity!
In Pregnancy
If you are pregnant, you can definitely add masoor dal to your diet. Eating masoor dal every other day will help with foetal development and your health during the maternity period. The high folate content is very beneficial during pregnancy as it aids in the spinal cord and brain development of the baby.
Masoor Dal: Side Effects
Masoor dal will not normally cause any side effects unless you have an existing condition, like kidney issues. Over-consuming red lentils or whole masoor dal can also cause nutritional imbalance or digestive issues.
Eating masoor dal out of proportion to other things in your meal can cause gastric problems as well. Therefore, be mindful of your consumption!
Recipes
Masoor Dal for Babies (Above 8 Months)
Add 2-3 tbsp of split masoor dal, half a cup of water, and salt (if your baby has started salt intake) to the pressure cooker. Let the dal cook, which usually takes about 3-4 whistles. Wait till the pressure leaves the cooker.
Remove the cooked dal from the cooker, and once cooled, add it to the blender. Add another half a cup of water to the cooked dal and blend it. Strain the blended mixture and give the strained water to your baby.
Masoor Dal Curry
Nothing like a classic curry to pair with piping hot rice.
Step 1: You need whole masoor dal (rinsed), chopped tomatoes and onions, coriander for garnish, tadka ingredients like cumin seeds and mustard seeds, essential spice powders, salt, and oil. Get a pressure cooker or cooking pot.
Step 2: Add the oil to the pot. Once the oil is hot, add the cumin and mustard seeds. Add the onions first and saute until they are golden brown. Add the tomatoes and let them cook until they are mushy. After this, add the spices and salt.
Step 3: Once you have mixed all the spices with the onion and tomato, you can add the rinsed masoor dal to the pot.
Step 4: Cover the pot with a lid and let it cook for a minute or two. Add some water after that and close it for a few minutes again. This time, you can open the pot after 15 minutes, and you will get your whole masoor dal curry ready.
Serve it with hot rice or roti, and enjoy!
Final Words
A nutritional powerhouse and culinary gem, masoor dal should always be in your kitchen. It is equal parts taste and health, perfect for quick dal khichadi, classic curry, or baby food. Embracing the nutrition and enjoying the taste, you can savour the classic legume with anything.
Red lentils can be an unwavering supporter of your heart and blood health, weight loss journey, wellness journey, skincare routine, and protein intake. However, if you experience any side effects or allergies on consuming masoor dal, consider visiting a nutritionist or a health professional.
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FAQS
Which is better, masoor dal or toor dal?
Both of the above mentioned lentils have distinct qualities. If you want more fibre, minerals, and vitamins, choose the toor dal. If you are seeking higher levels of vegetarian protein and carbohydrates, masoor dal should be your first choice.
Which dal is the easiest to digest?
Moong dal, toor dal, and masoor dal, in that order, are the easiest types of lentils to digest.
Can I eat Masoor dal every day?
You can definitely eat masoor dal every day. It is a versatile and adaptable lentil that can blend into the flavours of any spices and vegetables you pair it with.
Disclaimer: This is a general guide on the uses, benefits, and nutritional value of Masoor Dal (red lentils). It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.
