A South Asian Favorite: Whole Masoor Daal Pressure Cooked with Spices

Welcome back to Rookie With A Cookie, a food recipe one stop shop where I share delectable dishes from around the world. Today, I’m talking about one of the most popular Pakistani recipes: Black Lentil Masoor Daal. This delicious and wholesome dish is easy to make and packed with essential nutrients. I grew up eating this multiple times a week without realizing the many benefits that are packed in this simple dish.

Nutritional Benefits of Lentils

• High in protein: Lentils are a great source of plant-based protein, making them a great alternative for those who are trying to reduce their meat consumption.
• Rich in fiber: Lentils are high in both soluble and insoluble fiber, which can help regulate digestion and maintain a healthy weight.
• Low in fat: Lentils are low in fat and calories, making them a great choice for those who are trying to maintain a healthy weight.
• Good source of iron: Lentils are rich in iron, which is essential for maintaining a healthy blood count.
• Rich in vitamins and minerals: Lentils are a great source of important vitamins and minerals like folate, manganese, and potassium.
• Reduces risk of chronic diseases: Lentils are low in unhealthy saturated fats and high in antioxidants, making them a great food choice for reducing the risk of chronic diseases like heart disease and type 2 diabetes.

Whole Masoor Daal (also known as whole red lentils) is a type of lentil that is widely used in South Asian cuisine. It has a reddish-orange color and is relatively small in size. Unlike split lentils, whole masoor daal retains its shape and texture when cooked unless of course you want to really mash it up, you can certainly puree it. Growing up in Pakistan, I was used to having this ingredient as a staple in my household, with both whole and split masoor being made a few times a week. Though I gladly ate it up, now more than ever I recreate those flavors for its nutritional benefits.