Masoor Dal Recipe | Nutritional Therapy for IBD

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Recipes

Masoor Dal

Try our Masoor Dal recipe, serving four with a delightful mix of spices. Follow our simple steps for soaking and cooking to create a hearty meal.

Prep:

10 minutes + 8 hours for soaking

Cook:

30-45 minutes

4 servings

Medium

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Masoor dal, enhanced by slices of avocado and a sprinkle of fresh cilantro.

Ingredients

For the Dal:

1 cup masoor dal (red split lentils)

1 ½ cups vegetable broth or water

‍

For the Tarka AKA Baghar or Chonk:

2 TBSP avocado oil

1 tsp cumin seeds

1 ½ cups yellow onion, finely chopped

4-5 garlic cloves, minced

½ TBSP ginger, grated

1 ½ cups tomatoes, finely chopped

1 small Thai green chili or Serrano, sliced lengthwise

1 tsp cumin powder

¼ tsp garam masala

1 tsp coriander powder

½ tsp red chili powder

½ tsp turmeric powder

1 tsp salt

1 TBSP butter, omit for vegan or dairy free

1 tsp freshly squeezed lemon juice

2 TBSP chopped cilantro, garnish

200 gram masoor dal (red split lentils)

360 ml vegetable broth or water

‍

For the Tarka AKA Baghar or Chonk:

2 TBSP (30 ml) avocado oil

1 tsp (5ml) cumin seeds

225 gram yellow onion, finely chopped

4-5 garlic cloves, minced

½ TBSP (7.5 ml) ginger, grated

270 gram tomatoes, finely chopped

1 small Thai green chili or Serrano, sliced lengthwise

1 tsp (5 ml) cumin powder

¼ tsp (1.25ml ) garam masala

1 tsp (5ml) coriander powder

½ tsp (2.5 ml) red chili powder

½ tsp (2.5 ml) turmeric powder

1 tsp (5ml) salt

1 TBSP (15ml) butter, omit for vegan or dairy free

1 tsp (5 ml) freshly squeezed lemon juice

2 TBSP (30 ml) chopped cilantro, garnish

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Dietary Therapies

IBD-AID P3

MED

mSCD

SCD

Dietary Requirements

Egg Free

Gluten-Free

Grain-Free

Lactose-Free & Minimal Lactose

Meal Type

Occasion

Applicances

Cuisine

Disease state

Instructions

Gather and prep ingredients.
Start by soaking your lentils. Place lentils in a bowl and fill the bowl with water at least 1 inch above lentils. Let soak for 8 hours.
Drain water and rinse until the water runs clear.
Set up your instant pot and add lentils and 1 ½ cups of vegetable or chicken broth. Select pressure cooker low setting for 8 minutes, then manually release the pressure, set aside.
Alternatively, you can cook the lentils in a small pot. You will want to double the liquid and stir occasionally to prevent burning. Place lentils and water in a pot, bring to a boil, then reduce to a simmer. Add a lid, but leave it slightly ajar so steam can escape.
Simmer and stir occasionally for 30 minutes or until cooked. If the liquid is evaporating too quickly add ¼ cup more at a time.
In heat a medium pan, over medium high heat and add oil. Once hot, add cumin seeds and toast for 10-15 seconds.
Add onion and saute until translucent, 8-10 minutes.
Add in garlic and ginger. Saute until fragrance, about 30 seconds.
Add in tomatoes, chili, and spices. Add cooked lentils and ½ -1 cup of water depending on how thick you want the consistency to be.
Bring to a simmer and allow to cook for 5-8 minutes or until desired consistency is reached.
Remove the chili.
Add in butter and lemon juice, stir.
You can add the cilantro and stir it in, or add it on top as a garnish.
Serve immediately over cauliflower rice or eat on its own.