Sabut Masoor Dal is rustic, earthy, and deeply satisfying. This wholesome whole-lentil curry is iron-rich, easy to digest, and comforting, especially when paired with jeera rice or soft phulkas.
What Is Sabut Masoor Dal?
Sabut Masoor Dal refers to whole brown/red lentils (unskinned masoor dal) simmered with simple spices like cumin, turmeric, and ginger — no onion, garlic, or heavy masalas. It’s perfect for those following a sattvic or Ayurvedic diet.
How to Make Sabut Masoor Dal : The Traditional Way
🛒 Ingredients:
- ½ cup sabut masoor dal (whole red lentils)
- 1 tbsp cold-pressed sesame oil or ghee
- 1 tsp jeera (cumin seeds)
- ½ tsp grated ginger
- ¼ tsp turmeric powder
- ¼ tsp coriander powder (optional)
- A pinch of pepper powder (optional)
- Salt to taste
- 2 to 2½ cups water
- Fresh coriander leaves for garnish
🥣 Method:
- Wash and soak sabut masoor dal for 30 minutes.
- Pressure cook with turmeric and 2 cups of water for 3–4 whistles or until soft.
- In a pan, heat oil or ghee. Add jeera and let it splutter.
- Add grated ginger and sauté lightly.
- Add the cooked dal with some more water for desired consistency.
- Add salt, coriander powder, and a pinch of pepper if using.
- Let it simmer for 5–7 minutes.
- Garnish with fresh coriander leaves and serve hot.
🌿 Ayurvedic Benefits
- Sabut masoor is rich in iron, ideal for pitta and kapha balance.
- Promotes strength and grounding.
- Combined with jeera and ginger, it becomes easy to digest.
- High in protein and blood-purifying.
💡Pro Tips from the Indian Kitchen
- You can lightly mash the dal for a thicker consistency.
- Add a few curry leaves for aroma if desired.
- For extra warmth, a tiny pinch of ajwain can be added.
❤️ Why We Love Sabut Masoor Dal
- One-pot simplicity and deep nourishment
- Hearty, filling, and flavorful without heaviness
- Ideal for a detox or balancing meal
- Tastes even better the next day!
🧘 Ideal For
- Daily lunch or dinner
- Iron-deficiency support
- Menstrual phase nourishment
- Children, elderly, and convalescence recovery
