Legumes Made Easy – Quick Whole Lentils
Massor dal or Whole lentil is used in various forms of Indian cooking. Soups, snacks and side dishes to name a few. The lentil has a dark Grey outer skin which is de-husked to get the reddish orange variety. Lentils come under the family Legumes, which are an excellent source of protein, rich in soluble fibers and have no cholesterol. These are probably the cheapest source of protein available to us.
- 2 tbsp. whole lentils
- 1 medium size onion
- 1 tomato
- 1 tsp ginger-garlic paste(optional)
- 1 tsp.coriander powder
- 1/2 tsp.turmeric powder
- 1/2 tsp.chilly powder
- 1/2 tsp.cumin seed powder(jeera)
- a pinch of asafoetida(hing)
- 1/2 tsp.each cumin & mustard seeds
- salt as desired
- 2 tsp.oil
- 1 cup of water
Method: Wash the lentils in running water and soak it for 15 minutes. Peel and slice the onion, dice the tomato. Heat oil in a kadai add jeera & mustard and let it splutter. Add diced onion, tomato and the ginger-garlic paste, cook it for 3 minutes. Mix in all the other ingredients and let it cook till the dal is soft. Sprinkle fresh coriander leaves and serve hot with chapattis or plain rice.
- Cooking in pressure cooker will reduce time and preserve the nutrition as well.
- Add grated carrots or spinach to increase the nutritive value of the dish.
- Leftover dal can be again kneaded with wheat flour and rolled out in a delicious chapatti.
- Increase the quantity of water and cook for extra 15 minutes to make a nourishing soup.
- Serve hot with rice or Indian breads.
Include these Quick Whole Lentils, a goldmine of protein in your diet and stay healthy!