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A light, comforting red lentil soup from Bengal, cooked until creamy and finished with a fragrant five-spice tempering. This simple dal is a staple in Bengali households, perfect with steamed rice for a wholesome meal.
Prepare the Dal
Cook the Dal
Add Aromatics
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A light, comforting red lentil soup from Bengal, cooked until creamy and finished with a fragrant five-spice tempering. This simple dal is a staple in Bengali households, perfect with steamed rice for a wholesome meal.
This bengali recipe takes 30 minutes to prepare and yields 4 servings. At 254.93 calories per serving with 12.32g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare the Tempering (Phoron)
Combine and Finish
Garnish and Serve
You can add diced vegetables like carrots, bottle gourd (lau), or green papaya along with the dal to make it more nutritious. Add them at the beginning to cook with the lentils.
For a different flavor profile, add 2-3 cloves of thinly sliced garlic to the tempering oil after the red chilies and sauté until golden brown before adding the panch phoron.
Add a small piece of raw mango (when in season) while cooking the dal for a naturally tangy flavor, or increase the amount of lime juice at the end.
For a slightly thicker and creamier dal, you can lightly mash about a quarter of the cooked lentils with the back of a spoon before adding the tempering.
Masoor dal is an excellent source of protein, crucial for muscle repair, growth, and overall body function, making it a great choice for vegetarians and vegans.
The high fiber content aids in digestion, promotes gut health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can assist in weight management.
This dal is low in fat and cholesterol. The fiber and potassium in lentils help manage blood pressure and cholesterol levels, supporting cardiovascular health.
It provides essential minerals like iron, magnesium, and folate, which are vital for energy production, preventing anemia, and supporting cellular health.
Yes, it is very healthy. It's an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and folate. Being low in fat and cholesterol, it's beneficial for heart health, digestion, and sustained energy release.
A typical serving of about 1 cup (285g) contains approximately 220-250 calories. The exact count can vary based on the amount of oil used in the tempering.
Panch Phoron is a Bengali five-spice blend containing equal parts of fenugreek seeds (methi), nigella seeds (kalonji), cumin seeds (jeera), black mustard seeds (rai), and fennel seeds (saunf). You can easily make it at home by mixing these five whole spices.
If your dal is too thick, stir in some hot water until you reach the desired consistency and let it simmer for a minute. If it's too thin, simmer it uncovered for a few more minutes to allow excess water to evaporate.
Absolutely. You can cook the dal in a regular pot or saucepan on the stovetop. It will take a bit longer, typically around 20-25 minutes of simmering, until the lentils are completely soft and cooked through.