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A light and tangy red lentil curry from Assam, bursting with the unique flavor of panch phoron and a sour kick from tomatoes and lemon. This comforting dish is a staple in Assamese cuisine and pairs perfectly with steamed rice.
Cook the Lentils
Prepare the Tempering (Tadka)
Combine and Simmer
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A light and tangy red lentil curry from Assam, bursting with the unique flavor of panch phoron and a sour kick from tomatoes and lemon. This comforting dish is a staple in Assamese cuisine and pairs perfectly with steamed rice.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 256.23 calories per serving with 12.46g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Finish and Garnish
Instead of tomatoes and lemon, use other souring agents like chopped raw mango (when in season), elephant apple (Ou Tenga), or a splash of tamarind water for a different tangy flavor.
Add vegetables like bottle gourd (lauki) or ridge gourd (jhinga) to the dal while pressure cooking for extra nutrition and texture.
For a garlicky twist, add 2-3 cloves of thinly sliced garlic to the tempering along with the green chilies.
Masoor dal (red lentils) is a fantastic source of protein, essential for muscle repair, growth, and overall body function, making this dish great for vegetarians and vegans.
The high dietary fiber content in lentils aids in digestion, promotes regular bowel movements, and helps maintain a healthy gut microbiome.
Lentils are a good source of iron, which is crucial for preventing anemia and maintaining energy levels. The vitamin C from tomatoes and lemon juice enhances iron absorption.
Spices like turmeric (containing curcumin) and ingredients in panch phoron have natural anti-inflammatory and antioxidant properties that help combat oxidative stress in the body.
Yes, it is very healthy. Masoor dal is an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and magnesium. The dish is low in fat, and the use of spices like turmeric offers anti-inflammatory benefits.
One serving (approximately 1 cup or 320g) of Masur Dail Tenga contains around 220-250 calories, making it a light yet filling and nutritious meal option.
Absolutely. You can cook the soaked dal in a regular pot with a lid. It will take longer, about 30-40 minutes on medium-low heat, for the lentils to become fully cooked and soft. Add more hot water if needed during cooking.
While panch phoron is key to the authentic taste, you can make a substitute by tempering with 1/2 tsp of mustard seeds and 1/2 tsp of cumin seeds. The flavor will be different but still delicious.
A slight bitterness can come from two sources: not heating the mustard oil enough before adding spices, or adding the lemon juice while the dal is still boiling on high heat. Ensure the oil is well-heated and always add lemon juice after turning off the stove.