It’s that time of week again! It’s Monday and you know what that means, dinner is going to be meatless.

Today I am planning to make Kala Masoor or black lentils. This is basically red lentils but with the skin on,hence the name.

Lentils

• This member of the legume family is high in protein and rich in fiber.
• It contains folate,iron,potassium,magnesium and selenium amongst others.

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Meatless Monday- Daal

This aromatic, spicy lentil dish is delicious. Bursting with flavor and packed with nutrition.

Course Lunch/Dinner

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 4

Author Zeeshan

Ingredients

• 2 cups kala masoor lentils
• 1 tomato chopped
• 1/2 white onion sliced
• 2 cloves garlic sliced thin
• 1 tsp red chili powder
• 1 tsp turmeric
• salt to taste
• 3 tbsp canola/olive oil
• cilantro
• curry leaves

Instructions

• Soak the lentils atleast 6-8 hours or overnight
• In a pot boil the lentils in fresh water
• In a separate pan heat 2 tbsp oil
• Put the red chili powder, turmeric and salt
• Stir fry and add tomatoes.
• Cover the pan so that the tomatoes soften
• Once done, add the boiled lentils.
• Let cook 15 minutes.
• In another pan prepare the bagaar (tempered oil)
• Put the remaining oil add onions and fry till golden brown
• Add garlic and curry leaves
• Once the garlic browns pour the bagaar onto the lentils
• Cover the pan and let cook on low heat for another 10 minutes
• Garnish with cilantro
• Enjoy with tandoori naan and salad

benefits:

A diet comprising of lentils benefits the heart by lowering the risk of cardiovascular diseases, preventing inflammation and is even associated with the decreased risk in colorectal cancer. Read more about this nutrient dense food here.

Lentils are extremely popular in Pakistan. There are many different types and multiple ways to cook them. A very affordable source of protein, it is a staple amongst the poor. It can be eaten with rice or bread.

How do you make your lentils?