মসুর ডাল / Lentil 

ডাল/Dhal / Dal

Dal (also spelled daal or dhal; pronunciation: [d̪aːl]) is a term in the Indian subcontinent for dried, split pulses (that is, lentils, peas, and beans). The term is also used for various soups prepared from these pulses. These pulses are among the most important staple foods in SAARC countries, and form an important part of Indian, Nepalese, and Pakistani, Sri Lankan and Bangladeshi cuisines.

Differen types of Dal listed below:

1.         খেসারি ডাল/Grass pea

2.         মসুর ডাল / Lentil 

3.         মাষকলাই ডাল /Mashkelai ḍal  Vigna mungo

4.         মুগ ডাল / Mug daal Mung Bean

5.         সোনামুগ ডাল / Yellow Split  Mung

6.         সবুজমুগ ডাল / Green Moong

7.         মটর ডাল / Green Pea

8.         ছোলা ডাল / Chickpea

9.         অড়হর ডাল / Pigeon Pea

মসুর ডাল / Lentil 

The lentil (Lens culinary) is an edible pulse. It is a bushy annual plant of the legume family, known for its lens-shaped seeds. It is about 40 cm (16 in) tall, and the seeds grow in pods, usually with two seeds in each.

In South Asian cuisine, split lentils (often with their hulls removed) are known as lentils. Usually eaten with rice or roti’s, the lentil is a dietary staple throughout regions of India, Pakistan, Bangladesh and Nepal. As a food crop, the majority of world production comes from Canada, India and Australia.

Nutrition Facts of মসুর ডাল/Lentil 

Lentil boiled

Amount per                                     1 tbsp. (12.3 g)

Calories                                             14

% Daily Value*

Total Fat                                            0 g                   0%

Saturated fat                                     0 g                  0%

Polyunsaturated fat                        0 g     

Monounsaturated fat                     0 g     

Cholesterol                                       0 mg               0%

Sodium                                              0 mg               0%

Potassium                                         45 mg            1%

Total Carbohydrate                         2.5 g               0%

Dietary fiber                                    1 g                  4%

Sugar                                                0.2 g  

Protein                                              1.1 g              2%

Vitamin A      0%      Vitamin C      0%

Calcium         0%      Iron    2%

Vitamin D     0%      Vitamin B-6  0%

Vitamin B-12           0%      Magnesium  1%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits of মসুর ডাল/Lentil

 Lately lentils have become a tasty staple in my diet. Low in calories and high in nutrition, lentils are the perfect legume to eat in the summer in salads, spreads, for crudité and crackers, and as an item on a vegetarian dinner plate.

I always gravitate towards foods that are easy to cook, and lentils are a hassle-free compliment to any meal. Nutty and earthy in flavor, lentils have a high nutritional value that anyone can benefit from by incorporating this healthy legume into their diet.

Eat lentils and reap their health benefits including:

1. Lower Cholesterol

Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.

2. Heart Health

Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!

3. Digestive Health

Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.

4. Stabilized Blood Sugar

Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.

5. Good Protein

Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.

6. Increases Energy

Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.

7. Weight Loss

Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

It is common myth, Lintel contribute to gout.

What are the main causes of gout?

Gout is caused initially by an excess of uric acid in the blood (hyperuricemia). Uric acid is produced in the body through the breakdown of purines - specific chemical compounds that are found in high amounts in certain foods such as meat, poultry and seafood.

The notion that gout is caused by dietary factors is also a myth. Your overall dietary habits may contribute to your symptoms, however, particularly if you have family history of the disease.

Even though lentils are becoming more popular due to their many health benefits, you’ll want to skip them due to their high purine content. They contain a good amount of fiber, and are a non-meat source of protein, but are best avoided by those looking to decrease the amount of purines eaten throughout the day. Serving Size (100 grams), Purines (127 milligrams), 353 calories.

মসুর ডাল/Lentil Recipe, Bangladeshi

Dal Buna (Fried)

Ingredients:

1 tablespoon butter or olive oil

1 large onion, chopped

2 cloves garlic, minced or crushed

1-inch piece fresh ginger, minced or grated

2 teaspoons cumin seeds

2 teaspoons ground coriander

1 teaspoon turmeric

1/2 teaspoon cayenne

1 tomato, chopped

3 cups water

1 1/4 cups green or brown lentils, rinsed

Juice from 1 small lemon (2 tablespoons)

1 teaspoon sea salt, or to taste

Instructions

Heat the butter or oil in a large saucepan over medium heat. Add the onions, garlic and ginger, and stir for 5 to 8 minutes or until the onion browns. Toss in the cumin seeds, ground coriander, turmeric and cayenne, and continue to stir for 1 minute. Add the tomato, simmer for 1 to 2 minutes, and then add the water and lentils. Bring to a boil, reduce the heat to a simmer, and cook, covered, for 1 hour or until most of the water is absorbed and the lentils are tender. Stir occasionally, adding more water if necessary.

Stir in the lemon juice and salt, heat for another minute or two, then serve hot or warm.

Simple Masoor Dal

Ingredients:

1/2 cup masoor dal

1/2 teaspoon garam masala

1/2 teaspoon turmeric

1 tsp salt

1/3 cup cooking oil

1/2 onion – finely chopped OR ¼ tsp black cumin-seeds or “kaalo-jeeray” in Bengali

2-3 dry red-chillies for sautéing

2 green chillies finely-chopped

2 tomatoes; finely-chopped

1 bunch coriander, finely-chopped

Preparation:

Rinse masoor dal thoroughly in a large bowl containing water; rinse it well until you get to see clear water.

Prepare the “phoron” in Bengali. This is done by heating the oil in medium-flame for 2 minutes, followed by sautéing the black cumin-seeds, garam masala powder and thedry red-chillies for one more minute in the heated oil.

(If you’re using onions instead of the black-cumin seeds, then sauté for about 5 minutes.)

Next fill a pot with sufficient water to boil and pour the washed masoor dal.

Add the turmeric powder and salt (as per taste) to the boiled dal and stir very well.

Next add the chopped green-chillies to the mixture and stir again

Now add this boiled dal mixture to the chhonk, add the chopped tomatoes and stir it well, until the water evaporates.

When the gravy thickens, add some more water and keep cooking until the color of water turns yellow and the tomato softens, giving a nice flavor to the dal, releasing an appetizing aroma.

Once the dal softens and the gravy has become semi-thick, add the chopped coriander leaves. Do taste it and add more salt if it’s needed.

Dal with Spinach

Ingredients

1 onion large finely chopped

3 garlic clove crushed

1 tsp ginger grated

1 bay leaf

1 tbs olive oil

1 cup red lentils

2 tsp Indian curry powder

1 tsp ground turmeric

3 cup vegetable stock (liquid)

1 cup sweet potato chopped

1/2 red capsicum

1/2 cup coconut milk

2 cup baby spinach chopped

Method

Fry the onion, garlic, ginger and bay leaf in the olive oil until the onions are soft.

Add the lentils, curry powder and turmeric and fry for two minutes, stirring continuously.

Pour in stock and add the sweet potato and capsicum then the coconut milk.

Cook for about 30 minutes on low heat, stirring occasionally, making sure the dahl does not stick to the bottom of the pan. Add more water or stock if required.

Add chopped spinach at the end of cooking and stir through for two minutes before removing from heat.

Aam/Tomato/GreenTemarind/Olive Dal

Ingredients

Kancha Aam (Peeled and sliced)/Tomato/Tamarind Green/Olive

1 cup Musurr Dal   100 gms

Panch Foran or Bengal Five Spices       

½ tsp Bay Leaf

1 Dry Whole Red Chili                  

2 tsps. Salt   

To taste Mustard Oil2 tsps.

Method:

-           Peel and cut the mango lengthwise in 4-5 pieces. If you were using a knife like me it would be a very hard task to slice it through the hard seed. In that case take out as much flesh as possible from the mango in big chunks. Don’t discard the seed.

-           Wash the red lentil and place it in a pressure cooker with

11/2 cups of water, turmeric powder and the mango pieces with the seed. On medium flame cook it up to 2 whistles. Once it is cold enough to handle, open the lid and mash the dal and mango pieces with a whisk till you get a very smooth consistency. Add another cup of water and salt. Mix well and keep aside.

-           Heat 1 tsp of mustard oil and temper it with panchforon, mustard seeds and dry chillies. Once they start to sputter pour the lentil mixture. Immediately cover with a lid for the dal to soak all the flavour. Let it simmer on low for a couple of minutes then pour the reserved ½ tsp mustard oil to it.

Mashed Lentils : Dal Borta

Ingredients:

½ cup red lentils / masoor dal

4 tbsp. mustard oil

½ medium onions – chopped

2 green chillies – chopped

1 big / 2 small dry red chili

2 tbsp. fresh coriander leaves – finely chopped

Salt as per taste

1 tsp turmeric powder

Preparation:

-           Clean the daal and boil with 2 cups of water.

-           Skim off any foam that forms on top of the daal.

-           Add the turmeric and garlic.

-           Keep covered over low heat for 5 to 6 minutes.

-           Remove the lid and let the water dry up.

-           Turn off the heat once the lentil is slightly fried.

-           In a separate pan, heat a little bit of oil and fry the dry chili.

-           Mash the onion, chili, coriander and salt in a bowl.

-           Mix in the lentils and the rest of the oil.

-           Mash thoroughly by hand and serve.

Lentil Piaju

Ingredients:

1 cup split lentils

Warm water to soak

¼ cup chickpea or rice flour

2 tbsp. fresh, finely chopped ginger

1 white onion, chopped finely

2–6 green chilies, chopped (I used serrano)

½ cup cilantro leaves, roughly chopped

½ tsp turmeric

1 tbsp. baking powder

Vegetable oil for deep frying

Salt to taste

Method:

1.        Soak lentil for 30 minutes drain water and make paste.

2.        Now in lentil paste add rice flour, salt, turmeric, onion, chili and coriander.

3.        In a wok heat oil and make flat fritters and fry till golden brown.

4.        Take out on absorbent paper sprinkle black salt and serve.

5.        Serve hot piaju with rice puff.