MASUR DAAL WITH TOMATO AND CURRY LEAVES (RED LENTIL SOUP)

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A comforting Masur daal recipe cooked with ripe tomatoes and tempered with curry leaves

Masur daal or Red Lentil is the most commonly used lentil in every Bengali household (eastern part of India). Daal or lentil soup is an indispensable part of a Bengali meal.

The people of Bengal are foodies and even on a regular day, they like to have elaborate meals. A typical non-vegetarian Bengali meal is a three-course meal consisting of a starter which is often something like a vegetable fry called Bhaja or Shaak. The main course is comprised of a lentil soup called Daal, vegetable curry called Tarkari, and a fish, chicken, meat, or egg curry. Next comes the chutney it can be sweet, sour, or both. Sometimes, there is a fourth course, mostly desserts like Mishti Doi (sweet yogurt) or Payesh (rice pudding).

The Bengalis swear by their Daal and its nutritional benefits. They cook their daal in multiple ways often accompanied by different vegetables.

ABOUT THE RECIPE

Every Bengali household has an arsenal of Masur Daal recipes. This is one such heirloom recipe that is easy peasy to make and tastes awesome.

This is a simple recipe of Masur daal cooked with ripe tomatoes spruced with the flavor of curry leaves.

Usage of curry leaves is most common in South Indian cuisines but Bengalis love to experiment with elements of other regional cuisines.

Masur dal although red when raw, turns yellow when boiled. This yellow boiled daal is then simmered with ripe red tomatoes tempered with black mustard seeds and fresh green curry leaves. The daal is a feast of colors, vibrant and inviting.

This is one of those rare Indian recipes where the daal tastes sweet. The sweetness is due to the addition of sugar. But, trust me it is not overbearingly sweet, it beautifully balances out the sourness of the tomatoes. It ends up having a one-of-a-kind sweet and tangy taste.

When you make this daal, your kitchen will be redolent with the distinct aroma of curry leaves and trust me, you will love it!

My family loves this daal, hence, it is a regular in my kitchen.

WHY SHOULD I MAKE THIS DAAL?

Heirloom recipes are treasured, special, and worth sharing. The very fact that they have outlived a few generations is reason enough to try them.

The other reasons why you should give this a try is because it is:

Simple and easy to make
Uses very few ingredients
Ready in minutes
Healthy
Flavorful with a unique taste
Crowd-pleasing recipe

Apart from these reasons, both Masur daal and curry leaves are known to have immense nutritional benefits.

NUTRITIONAL BENEFIT OF MASUR DAAL

Red Lentil is a plentiful source of fiber, folic acid, and potassium which are known to support heart health.

It is also a rich source of vitamins and proteins. Hence, can be an excellent replacement for meat.

Adequate fiber intake also aids in digestion and helps in weight loss.

Other than these benefits, it is also a rich source of iron.

NUTRITIONAL BENEFITS OF CURRY LEAVES

Curry leaves are packed with antioxidants.

It is known to benefit heart health by reducing heart disease risk factors, such as high cholesterol and triglyceride levels.

It has anti-inflammatory and anti-bacterial properties.

It also keeps our blood sugar levels in control.

It can also act as a pain-reliever.

INGREDIENTS

Here is what you need:

Masur daal - Masur daal or red lentil is available in any Indian grocery store. It is packed with nutrients and cooks very easily.

Tomatoes - Ripe red tomatoes add color, texture, and taste to this simple homemade daal.

Spices & condiments - For tempering, we need whole dried red chilies, Asafoetida, Black Mustard Seeds, and curry leaves. Other than that we will use Turmeric, Salt, and Sugar. Slit green chilies may be used optionally for garnish.

Vegetable oil for cooking

HOW TO MAKE IT?

Wash the lentils under running water till the water runs clear. Then set it to boil in a pressure cooker or deep-bottomed pan. Cook till mushy.

In a nonstick pan, heat some oil. Temper with a whole dried red chili split into half and black mustard seeds.

When the seeds start spluttering add asafoetida and the curry leaves. Cook for a minute.

Add the chopped ripe tomatoes, turmeric, and salt. Cook till tomatoes are no longer firm.

Add the boiled lentils and give a good mix.

Add sugar enough to make the daal taste sweet. The tomatoes will have a slightly sour taste that the sugar will balance out.

Finish off with some more curry leaves and slit green chilies (optional).

FREQUENTLY ASKED QUESTIONS

Why is lentil good for us?

Lentils comprise of complex carbohydrates, and they have a rich fiber content. On the other hand, they are low in fat and calories. Their high protein content makes them a perfect option for people on a weight-loss diet. When taken in combination with a whole grain, like brown rice or quinoa they can give us the same amount of protein as meat.

Are lentils keto-friendly?

Well, the answer is yes and no. We know that normally vegetables that grow above the ground are considered to be keto-friendly options because they contain low carbs. Lentils are an exception because they grow above ground but they have high carbohydrate content. So, if you are on a keto diet, that recommends below 20 grams of carbs a day avoid eating them. However, if your diet is not so stringent in terms of carb content, you can certainly go for them in moderation.

What is asafoetida?

Asafoetida or Hing is a pungent spice used in Indian cooking. According to Harold McGee, it is made by scraping the sap from the exposed root of a plant in the carrot family. The sap is then dried and crushed, producing a tan-colored powder known as Hing.

It imparts a beautiful savory taste to the dish and is often used in Daal. It also aids in digestion.

Is this recipe gluten-free and vegan?

This recipe is 100% gluten-free, high in fiber and protein, low in fat and calories, and packed with flavor.

It is vegan too as there is no usage of butter or ghee in this recipe.

SERVING SUGGESTIONS

Serve piping hot daal with a bowl of basmati rice. You can also have some Palak Pakoda or Papadums as an accompaniment.

STORING SUGGESTIONS

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. When you are ready to serve, warm it. If the daal appears thicker, add some water.

Like this recipe? Try my Tibetan Daal too.