Masoor Dal Recipe (Red Lentil Recipe): Nutrients and Health Benefits

Masoor Dal, known as Red Lentil in English, is one of the most ancient legume yields. It has high nutritional benefit as it is a rich source of protein, fibre and minerals and has low-fat content. Red Lentil is helpful for the skin as it remains the skin moisturized and healthy due to the appearance of vitamin B.

It also assists in managing acne as it is an acceptable source of zinc and has anti-inflammatory properties. Applying a face pack made of Red Lentil powder along with milk or honey on face act as a typical scrub and helps in managing facial hair.

Red Lentil has numerous health advantages when incorporated into the diet. It reduces the risk of coronary disease by lowering hypertension and cholesterol levels due to the presence of dietary fibre, protein and antioxidants.

It is also advantageous in pregnancy and helps in fetal development due to the fact of iron and folate. It can be swallow in the form of Dal (curry), soup or sprouts.

1. Masoor Dal Nutritional Facts

Red lentil or masoor dal is a phenomenal source of vital supplements like iron, protein, fibre and minerals. A cup of masoor dal furnishes 14 grams of protein, 8 grams of nutrient fibre, 44.5 grams of monosaccharide, and 6 mg of iron.

It is a healthy inclusion for all those who want to lose weight due to its high fibre and protein contentment. It is also a wealthy source of potassium, which perform as a vasodilator and manage hypertension. Other than these, it has notable amounts of vitamin C, B6, B2, folic acid, calcium, zinc, and magnesium.

Masoor dal is very flavoursome and delicious and can be made into various dishes like Red Lentil kichadi, dal makhani, masoor dal soup and masoor dal paratha.

2. Health Benefits of Masoor Dal

a. Manages Diabetes

Masoor dal is an abundant origin of dietary fibre and low on the glycaemic record, making it an ideal addition in the diabetic’s feast plan. Masoor dal is known to moderate down the stomach emptying time, slow down digestion and avert blood sugar spike. Systematic addition of this dal helps diabetic’s to regulate the blood glucose level significantly.

b. Promotes Skin Health

Notable amounts of healthy antioxidants in masoor dal intestinal free radical harm of skin tissues and gives youthification benefits for glowing skin. The rich array of essential supplements in masoor dal supports the immune system and functions as an anti-ageing superfood.

Apart from this, Red Lentil face pack mixed with turmeric and honey helps to lighten the skin tone and eliminate dark spots. Red Lentil face packs help in nourishing the skin from inside out and revamp the skin radiance and glow.

c. Promotes Weight Loss

Losing weight can be an all-consuming task top up with diets, works out, and a ton of patience and self-control. However, you can accelerate your weight loss naturally without any harmful side effects by merely introducing red lentils to your diet.

Red lentils good for weight reduction, they are very rich in fibre, which enables your body to expel waste material quicker. Moreover, it has low-fat content, so consuming it will not make you gain weight.

d. Reduces the Risk of Cancer

Cancer is a pretty scary sickness, and red lentils can assist you in reducing the risk of cancer. This is primarily because red lentils have high amounts of fibre and folate in them, which is what gives this food anti-cancer property.

By consuming red lentils daily, you can decrease the risk of various kinds of cancer equally carcinoma, colon cancer, breast cancer, and even large intestine cancer. The reality that it speeds up digestion and reduces the need for digestive biles is also something that helps stop colon cancer.

e. Support Healthy Pregnancy

It is advantageous to include red lentils in the diet of pregnant ladies. This is because red lentil is a decent source of folate, which is most essential for foetal brain development and to stop congenital disabilities.

f. Maintain Teeth and Bones

Masoor dal is a rich source of nutrients and different nutrients like calcium and magnesium, which are necessary for keeping up healthy teeth and bones. To reap its full advantage, it must be incorporated in your everyday diet in adequate amounts.

g. Helpful in Maintaining a Healthy Vision

Along with the previously mentioned dietary benefits, Red Lentil is additionally a rich wellspring of nutrient A, C and E. These nutrient-mentioned nutriment values, Red Lentil is also a rich source of vitamin A, C and E.

These minerals are essential for continuing healthy eye vision and vision. One cup of Red Lentils every day could secure you against eye defects and issues such as cataract and muscle degradation.

3. Side-effects of Red Lentils

Too much of anything cannot be beneficial for you, and the equivalent goes for red lentils. If you consume way an excessive red lentils, you can run the risk of increased flatulence, which is embarrassing at best. You can also build up specific side effects related to amino acids, and even develop kidney distress.

In some cases, because of the high potassium content of red lentils, people also end up developing potassium toxicity. It would help if you always addressed to your primary care physician before adding anything new to your diet or lifestyle to ensure that you don’t have to deal with any adverse effects.

Precautions When Using It


Red Lentil may cause allergic reactions in certain people due to the presence of specific allergens in it. The allergen present in red Lentil is retained even after boiling, so sensitive people should consult a physician before consuming red Lentil.


Since enough scientific data is not available for the use of Masoor Dal during breastfeeding, so, it is better to ask a doctor before taking Masoor Dal during breastfeeding.

4. Masoor Dal (Red Lentils) Recipe


  • ½ cup red lentils (masoor dal)
  • 1 onion, chopped
  • 1 tomato, chopped
  • 1-2 green chillies, finely cut up
  • 2 garlic cloves, finely chopped
  • 1-inch ginger finely cut up
  • ½ tsp mustard seeds
  • ½ tsp cumin seeds
  • ¼ tsp turmeric powder
  • ¼ tsp garam masala (optional)
  • 1 tbsp ghee
  • 1 ½ cup water


  • Wash the Red Lentil and add water, slice the onion, tomatoes and green chillies in it.
  • Pressure cook for three whistles and stew the flame for 10 minutes so that the dal is well cooked and soft.
  • Heat ghee in a pan. Include mustard seeds, cumin seeds, garlic and ginger.
  • Saute till the garlic turns golden. Then add up turmeric powder and garam masala (optional). Combine well for 10 seconds and turn off the flame. Then pour it into the cooked dal.
  • Add salt as need and serve hot with plain rice or chapati.
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