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Masoor Dal Nutrition Tips to Stay Healthy and Happy

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Masoor Dal Nutrition: In India, dal is one of the most common and versatile lentils. They are used to make soups, stew, chutney, masala, dal, etc. And it’s no wonder – lentils are packed with protein, fiber, vitamins, and minerals, and they are low in fat, too. However, that doesn’t mean that dal is always healthy and nutritious. Read on to learn more about the health benefits of masoor dal, masoor dal nutrition, as well as dal recipes that will help you stay healthy and happy.

Learn more about Why Nutrition is Important to Your Body?

What is Masoor Dal?

Masoor dal is a small brown lentil that is often sold as a whole or split lentil. Masoor dal is also known as Toor Dal, Bengal Gram, and Pigeon Peas. It is grown mainly in India and Pakistan and is also widely consumed in South East Asia, Africa, and the Middle East.

It has thin, curled edges and a yellowish-brown color. Masoor dal is used extensively in Indian cuisine, where it is mainly used to make dal. It is also commonly consumed as a side dish to roti and paratha, or it is even used to make chutneys. The health benefits of masoor dal lie in its high protein content, low-fat content, and high fiber content.

How to Cook with Dal?

If you love lentils as much as we do, you’ve probably wondered about the best ways to cook them. You can cook dal in many ways, like in soup, curry, or even chutney. If you are looking for a healthy meal, dal can be cooked with vegetables and whole grains, or with legumes.

To enhance the flavor of your dal, you can add spices like cumin, turmeric, coriander, ginger, garlic, paprika, etc. You can also add fresh herbs like cilantro, mint, or basil. You can also mash the dal and mix it with seasonings to make delicious and healthy hummus.

Masoor Dal Nutrition Facts

List of NutritionsValues
Calories71 calories per 1/4 cup (30 g)
Total Fat1 g
Sodium17 mg
Total Carbohydrates13 g
Dietary Fiber4 g
Sugar2 g
Protein5 g
Calcium5 %
Iron3 %
Potassium14 %
Magnesium3 %
Zinc1 %

Health Benefits of Masoor Dal

We all know how healthy lentils are, and that they are low in fat and sodium, too. However, there are other health benefits of masoor dal that you might not be aware of.

1. Boosts Immunity – Rich in fiber, vitamins, minerals, and protein, a bowl of dal can help strengthen and build immunity in your body.

2. Good for Skin Health – In addition to immunity, dal also helps promote skin health. It has been found to have an anti-aging effect on the skin, due to its ability to reduce wrinkles and premature skin aging.

3. Lower Cholesterol – Muscles and skin are the two organs that are most susceptible to cholesterol. Since dal is low in fat and high in protein and fiber, it acts as a “cleaner” in the body by “cleaning” cholesterol from your muscles and skin.

4. Weight Loss – Excess calories are stored as fat when there’s a deficiency in dietary fiber. Adding the fiber in a dal helps in reducing the calories you consume, thereby helping you stay fit and trim.

5. Healthy and Painless Menstrual Cycle – Women who consume a lot of fiber are less likely to suffer from climacteric, or menopause-related health issues like hot flashes, irregular cycles, and mood swings.

6. Diabetic-friendly – Mostly, dals are high in fat and calories, which can make them a bad choice for diabetic people. Masoor dal is low in fat and rich in fiber that helps control blood sugar levels.

7. High in iron – Masoor dal is rich in iron, a mineral that is important for healthy blood supply and growth.

8. Rich in antioxidants – Rich in antioxidants, including bioflavonoids and Selenium, which act as anti-inflammatory, anti-oxidant, and anti-aging properties.

9. Helps with constipation – Fiber present in lentils helps with constipation by increasing the amount of water in your body.


How to Select the Best Masoor Dal for You?

Now that you know more about the health benefits of masoor dal, how can you select the best one? Here are a few tips to help you out.

1. Taste and Color – Taste is something you can’t judge in a picture. So, when tasting dal, look for its flavor and aroma. Also, make sure that there are no particles or bits in the lentil.

2. Texture – Most dals are cooked to make a smooth texture. If the texture is grainy or coarse, it’s not fresh. So, don’t use that one in your recipes. If the texture is not smooth, you can make it smooth by adding water.

3. Packaging – Don’t buy dal from a store. Even if you buy from a store that sells lentils, make sure that it’s from a trusted source. And, if possible, make sure that it’s packaged in cans, not in bags.

4. Storage – Store lentils properly to retain their quality. And, for masoor dal, don’t store it in a fridge.


Healthiest Dals for Breakfast

There are many healthy dals for breakfast, and masoor dal is one of them. So, if you want to start your day with a healthy and nutritious meal, this is one to consider. You can add poha or roti, or even chapatti and curd to make a complete breakfast.

This dal is also great for lunch or dinner, as it’s filling, filling, and filling. We usually have this with some roti or naan, and a salad. Alternatively, you can even pair it with a bowl of steaming hot rice.

Apart from the healthy benefits of this lentil, you can also make it in an Instant Pot or Pressure Cooker. You can also add a few spices or veggies like tomatoes, onions, carrots, and cauliflower to make it more filling and flavorful.

How to Get Masoor Dal Nutrition to Stay Healthy and Happy?

Start your day with a bowl of dal, and you will feel more energized and ready to work. Vegetarian dal recipes such as dal makhani, dal tadka, etc. can be served with rotis or parathas, while the non-vegetarian dal recipes can be served with rice or chapattis. You can also add them to your weekly grocery list and store them in your home for later use, or you can also freeze them for future use.

A bowl of dal for breakfast can be a great way to start the day, but it can get a little boring after a few days. To spice things up, try adding some of these amazing dal recipes to your dinner table. You can also try adding them to your weekly grocery list and stock them in your home for later use, or you can also freeze them for future use.

Best 5 Healthy Masoor Dal Recipes

Here are 5 healthy masoor dal recipes for you to try. You can add them to your diet plan, and stay healthy and happy with their taste and goodness.

1. Mughalai Dal – This is one of the most popular dal recipes in India. It’s so popular that it’s usually cooked on Eid and other religious occasions.

2. Dal Makhani – This is another popular dal recipe made with masoor dal. It has a creamy and rich taste that goes great with rice or roti.

3. Split Green Moong Dal – We often make this dal when we have some greens in our fridge, as it’s a great way to incorporate those greens into our diet plan.

4. Jira Dal – Jira dal is a very popular South Asian lentil dish. It can be served as a side dish or even as a soup.

5. Masoor Dal Makhani – This is yet another variation of dal with masoor dal.

3 Ways to Enjoy Masoor Dal

You can enjoy masoor dal in many ways, and here are 3 ways you can do that.

  1. Make a simple dal recipe by adding just a few spices.
  2. You can make a quick dal recipe by making the dal in an Instant Pot.
  3. Even make a dal soup by adding broth and vegetables.

If you have some leftover dal, you can store it in an air-tight container and keep it in the fridge for 2-3 days. You can also make a dal roti by adding some water and steaming it. This will help you have this lentil any time you want, without having to make a new batch every time.

4 Tips for Eating Masoor Dal Consistently

  1. Always remember that lentils are high in fiber. So, try to include fiber-rich vegetables and legumes in your diet plan when you want to eat lentils.
  2. Don’t boil dal for too long, as it destroys the nutrients in them. So, make sure that Masoor dal is cooked for at least 15 minutes.
  3. Make sure you drink at least 8-10 glasses of water every day while eating lentils.
  4. Don’t forget to take a daily dose of iron supplements.


Masoor dal is a healthy and nutritious Indian lentil that has a mild flavor and is easy to cook. The low-calorie food is just perfect for those on the ketogenic diet. Lentils are also an excellent source of protein, fiber, and iron. They are great for weight loss, improving digestion, and regulating blood sugar. With so many health benefits, it’s easy to see why this lentil is a favorite in Indian cuisine.

If you are looking for a healthy and protein-rich lentil, look no further. Masoor dal is an ideal choice as it is packed with protein and is low in fat.

Now that you know more about the health benefits, masoor dal nutrition, and how to select the best masoor dal, you can make your meal even healthier by adding lentils to your diet.

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My full name is S. Magudeswaran, am working as a Professional Knits Garments CAD pattern designer, in the Knits Garments Industry for the past 15 years. And also I have an interest in writing blogs about healthy foods.


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