10 Superb Health Benefits of Masoor / Masoor Dal + 7 healthy Indian masoor dal recipes + 8 healthy whole masoor recipes

Masoor is one of the most commonly used lentils in Indian kitchens, with colour ranging from yellow to reddish orange to even brown and black. It’s split version is termed as Masoor dal.  Basically split lentil means without skin and is orange in colour. It is an important part of the diet in many parts of the world, especially in the Indian subcontinent, which has a large vegetarian population. While it’s best suggested to soak masoor before cooking, the masoor dal does not need soaking prior to cooking as it is a soft dal and cooks quickly. When cooked, masoor dal turns a soft golden colour and has a pleasant earthy flavour. With 26 per cent protein, these lentils have the third-highest level of protein, by weight, of any plant-based food after soybeans and hemp.

Here are 10 reasons why you should include masoor and its dal in your diet.

1. Vegetarian Protein: 1 cup of cooked Masoor dal gives 19 grams of protein which is 31% of the total daily recommendation of protein for an adult man. Paneer Masoor Paratha is a classic example which combines 2 sources of protein – protein and masoor dal.

Paneer Masoor Paratha

2. Keeps your bones and teeth healthy: Being rich in Phosphorus it works with Calcium to build our bones. Helps in maintaining healthy teeth and bones by maintaining the structure of them. Masoor Dal and Paneer Soup is a delicious protein boost. Enjoy it piping hot.

Masoor Dal and Paneer Soup

3.  Aids in weight-loss: Whole masoor as well as masoor dal is rich in fibre therefore eating moong dal will keep you fuller for a longer time and prevent you from binge eating. Chawli Masoor Dal is a flavourful way of adding masoor dal to your meals. It is low in fat and high in protein and will help you to gain muscles.

Chawli Masoor Dal

4. Good for Blood: Masoor is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor Dal and Vegetable Khichdi is a one dish meal which is sure to satiate you and make up for many nutrients.

Masoor Dal and Vegetable Khichdi

5. Benefits of masoor dal in pregnancy: It is particularly important for pregnant women to have enough folate. They must start having folate rich recipes like Gavar aur Masoor ki Dal even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy which can be achieved by incorporating Masoor in your diet as it is a good source of folate.

Gavar Aur Masoor ki Dal

6. Masoor Dal is iron rich: 1 cup of cooked Masoor dal gives 5.77 grams of iron which is 27.47% of the total daily recommendation of iron for an adult. Iron is an important mineral in your diet as it is required in the blood to carry oxygen to the various parts of the body. We have combined it with spinach to make Masoor Dal and Palak Khichdi. A serving of this khichdi makes up for 10% of your day’s requirement for iron.

Masoor Dal and Palak 

7. Masoor dal benefits for skin: Masoor Dal is also a good source of B-vitamins that are essential for metabolism, by helping convert nutrients into energy. Thiamine place a role in muscle contraction and nerve signaling. Riboflavin acts as an anti-oxidant. Niacin is good for skin and prevents it from sun damage. Suva Masoor Dal which makes use of minimal spices is truly worth a try!

 Suva Masoor Dal, Zero Oil Healthy Dal

8. Rich in zinc: Masoor dal is rich in zinc and gives 27.47% of the total daily requirement of zinc per 1 cup of cooked masoor dal. Try combining it with a few veggies to create the magic of Masala Masoor Dal with Vegetables. Zinc is needed by our body to build immunity. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Zinc is also needed for the senses of smell and taste.

Masala Masoor Dal with Mixed Vegetables

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9. Benefits of masoor dal for diabetes: The glycemic index of masoor dal is 25 which is low, therefore it is suitable for diabetics. Masoor dal is an excellent source of complex carbohydrates which is the major form of energy. When you eat food it is broken down into glucose which is used by our body for energy. But the best part about complex carbs is that it is released in the blood stream slowly and do not fluctuate your blood sugar rapidly. This makes it suitable for diabetics to have 30 grams of raw masoor dal at a time to manage your sugar levels. Try the East Indian version of dal – Bengali Masoor Dal.

Bengali Masoor Dal

10. Benefits of masoor dal for heart: Being rich in magnesium masoor dal can reduce mortality from cardiovascular disease especially in women. Masoor is also a good source of phosphorus and magnesium, both of which help in maintaining normal heartbeat. Potassium also maintains the heart rhythm. Hearty Red Lentil Soup is just perfect as its name.

Hearty Red Lentil Soup, Healthy Masoor Dal Soup

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Nutrition Information for Masoor Dal

Nutritional Information for One cup of cooked Masoor Dal One cup of cooked Masoor Dal is 160 grams and comes from 76 grams raw Masoor Dal.
RDA stands for Recommended Daily Allowance.

260 Calories
19 grams of Protein
44.84 grams of Carbs
0.53 grams of Fat

See full nutritional details of masoor dal in Masoor Dal glossary click here.

Masoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish Meal

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7 healthy masoor dal recipes

healthy masoor dal Indian recipes. For toddlers, we have masoor dal water.  Enjoy regular masoor dal recipe, massor dal with vegetables for a heavier meal. Pair it with ragi roti or bajra roti. For variations there is palak masoor dal and chawli masoor dal. In soups, we have the healthy masoor dal soup. See here for 137 masoor dal recipes. 

8 healthy whole masoor recipes

Diabetics can try recipes like Nourishing Barley Soup. These slow energy burning lentil will help to maintain blood glucose levels. If you are targeting weight loss and looking for a Salad bowl, our recipes like Vegan Healthy Lunch Salad  and Kale Masoor veg Antioxidant Office Salad. As a one meal dish, Paneer Masoor Paratha with a bowl of raita would serve the purpose and for healthy subzis opt for Masala Masoor and Mixed Pulses with Vegetables. And on days when you want to serve a healthy protein rich delicacy to kids, try tempting snack like Mint and Masoor TIkkis or sometimes even simple Whole Masoor Dal might look tempting to them.

Vegan Healthy Lunch Salad, Office Salad

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