Welcome Green Monsters! We're your online guide to making conscious choices that help people, animals and the planet.
Download food monster: the biggest, baddest, yummiest vegan food app!
single

SUBSCRIBE TO OUR Newsletter

Food Monster - Recipes

Masoor Dal [Vegan]

LIKE OGP ON FACEBOOK :
If you enjoy recipes like this, we highly recommend downloading the Food Monster App, it's available for both Android and iPhone and has free and paid versions. The app is loaded with thousands of allergy-friendly & vegan recipes/cooking tips, has hundreds of search filters and features like bookmarking, meal plans and more! The app shows you how having diet/health/food preferences can be full of delicious abundance rather than restrictions!

One of the main obstacles preventing people from beginning a vegan or vegetarian lifestyle is misconceptions about obtaining sufficient protein without relying on animal sources. Vegetarians in India (as well as throughout much of the world) have long relied on lentils (or, in Hindi, Dal) to provide essential protein.

The Masoor Dal recipe below is from Northern India, and utilizes red lentils in a vibrant curry preparation.

Masoor Dal [Vegan]

This Recipe is :

Dairy Free Vegan

Serves

4 - 6

Cook Time

45

Ingredients

  • 1/2 lb red lentil
  • water, as needed
  • 2 tbs vegan butter
  • 2 tbs light olive oil
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 2 tsp whole coriander seeds
  • 2 tsp cumin seeds
  • 2 tsp dried red pepper flakes
  • 1 tsp cardamom seed
  • 5 inches cinnamon sticks, broken
  • 2 tsp turmeric powder
  • 1 tsp (to taste) salt
  • 1 tbs lemon juice
  • 7 ounces coconut milk

Preparation

  1. Wash the lentils well, sort, and drain. Place lentils in a saucepan, and add just enough salted water to cover the lentils.
  2. Bring lentils to a boil then reduce heat, cover and simmer until they are soft. Make sure the water level stays above the lentils.
  3. While lentils are simmering, grind together coriander, cumin, red pepper flakes, cardamom, cinnamon and turmeric in a spice grinder (a coffee grinder works quite well, too).
  4. Toast the ground spices over low heat in a dry sauté pan, until they are fragrant and warm. Set spices aside.
  5. Using the same sauté pan, heat oil over medium heat. Add onions and sauté until they are soft and translucent. Add garlic and cook another 3-4 minutes. Do not burn the onions or garlic. Add spice mixture and continue to cook for 2-3 minutes.
  6. Once the lentils are soft, add them and their cooking liquid to the onion and spice mixture (you can add more water if this mixture is too thick). Stir the mixture, scraping up any onion and garlic bits from the bottom of the pan.
  7. Stir in lemon juice, vegan butter, and salt to taste, and continue to cook for 5 minutes.
  8. Just before serving, add coconut milk and heat thoroughly.
  9. Garnish with a pinch of red pepper flakes. Delicious with roti, naan bread or coconut rice.

Nutrional Information

Lentils are not only a low-fat, low-calorie source protein (about 26% protein and 1% fat, and only 230 calories in a cup of cooked lentils), but also contain high levels of dietary fiber, folate, and iron.

Studies show that diets high in fiber can:
- Aid in weight loss
- Improve digestion
- Lower cholesterol
- Reduce the risks of heart disease
- Help manage blood sugar levels

Additionally, the high levels of folate and vitamin B6 found in lentils can help to lower the risk of developing breast cancer. Folate, vitamin B6 and magnesium (also found in lentils), have been proven to significantly lower the risk of heart disease. Finally, the high iron content can help to increase energy levels, especially for women (who tend to be at higher risk for anemia).

This lentil recipe also uses turmeric, a spice rich in health benefits. A relative of the ginger root, turmeric is one of the key spices in curry cuisine worldwide, lending to these dishes its distinctive yellow color and fragrant flavor. According to a study conducted by UCLA researchers, turmeric can reduce the risk of Alzheimer’s disease, and provides powerful anti-inflammatory and anti-oxidant properties.

According to the reference book “Prescriptions for Nutritional Healing”, the following attributes can be linked to turmeric:

- Fights free radicals
- Protects the liver from toxins
- Inhibits platelet aggression
- Aids circulation
- Lowers cholesterol
- Improves blood vessel health
- Has antibiotic, anti-cancer, and anti-inflammatory properties
- Helps alleviate arthritis pain
- Has inhibited the spread of HIV in lab tests.

EXPLORE MORE RECIPES WITH THESE INGREDIENTS:


 

AUTHOR & RECIPE DETAILS


photo

Ramey Newell is a photographer, graphic designer, and writer who lives in Colorado. She is passionate about ethical food production practices and companion animal rescue/rehabilitation. She also works for Global Greengrants Fund, a non-profit organization committed to building a just and sustainable world in which all people live with dignity and in harmony with the environment. Ramey spends her free time exploring wild places, climbing rocks, and traveling with her partner and three furry "children."


 

 

Want to read more posts like this? Sign up for our newsletter below!​

Browse through recent recipes below:

S’mores Chocolate Cups [Vegan, Gluten-Free]

Bean and Pepper Curry Pasta [Vegan, Gluten-Free]

Warm Hearts of Palm Salad With Pico de Gallo [Vegan, Gluten-Free]

Mango Phirni: Indian Rice Pudding [Vegan, Gluten-Free]

Mango Phirni With Flattened Rice

Disclosure: One Green Planet accepts advertising, sponsorship, affiliate links and other forms of compensation, which may or may not influence the advertising content, topics or articles written on this site. Click here for more information.

2 comments on “Masoor Dal [Vegan]”

Click to add comment
Anna
3 Years Ago

where is this recipe??


Reply
Anna
3 Years Ago

Where is this recipe?


Reply


Subscribe to our Newsletter




Follow us on


Do Not Show This Again

×

Submit to OneGreenPlanet


Terms & Conditions ×