Meals Recipes Ingredients Cuisines Diets Health Goals Articles

Recipes

Popular Recipes
Quick Recipes
Healthy Recipes
Breakfast
Lunch
Dinner
All Recipes

Cuisines

Indian
Italian
Mexican
Chinese
Thai
Mediterranean
All Cuisines

Diets

Vegetarian
Vegan
Keto
Paleo
Gluten-Free
Dairy-Free
All Diets

Resources

Meal Planner
Articles
Nutrition Guide
Cooking Tips
Health Goals
Ingredients

Mobile App Coming Soon

We are coming with our mobile apps to help you plan your meals. Sign up to get early access.

About Us|Privacy Policy|Terms of Service|Contact|Sitemap

X IG P YT

Masur Dail Tenga Recipe | CraftMyMeals | CraftMyMeals

Home
Recipes
Masur Dail Tenga

indianeasyveganvegetariangluten-freedairy-free

nut-free

soy-free

kosher

mediterranean

Masur Dail Tenga

Popularity

2.0

Taste Score:7/10

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.

Prep10m

Cook20m

Soak15m

Servings4

Serving:1 cup

252 cal

Ingredients

For 4 servings

1 cup Masoor Dal (Rinsed and soaked for at least 15-20 minutes)
4 cup Water (For cooking the dal)
0.5 tsp Turmeric Powder
1 tsp Salt (Adjust to taste)
2 tbsp Mustard Oil (Essential for authentic Assamese flavor)
1 tsp Panch Phoron (Bengali five-spice mix)
2 pcs Green Chili (Slit lengthwise)
2 pcs Tomato (Medium-sized, finely chopped)
2 tbsp Lemon Juice (Freshly squeezed, adjust to taste)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)

Nutrition per Serving

252

Calories

12g

Protein

34g

Carbs

Instructions

1
Cook the Lentils
- Drain the soaked masoor dal. In a pressure cooker, combine the drained dal, 4 cups of water, turmeric powder, and salt.
- Secure the lid and cook on medium heat for 3-4 whistles, which should take about 10-12 minutes.
- Allow the pressure to release naturally. Open the cooker and whisk the dal gently until it's smooth but still has some texture. Set aside.
2
Prepare the Tempering (Tadka)
- Heat the mustard oil in a kadai or deep pan over medium-high heat until it becomes fragrant and you see faint smoke. This step is crucial to cook out the raw pungency of the oil.
- Lower the heat to medium, add the panch phoron and let the seeds crackle and pop for about 30 seconds. Be careful not to burn them.
- Add the slit green chilies and sauté for 15 seconds.
- Add the finely chopped tomatoes and cook for 4-5 minutes, stirring occasionally, until they break down and become soft and pulpy.
3
Combine and Simmer

Similar Recipes You Might Like

Chickpea Salad with Quinoa, Cucumber, and Tahini Dressing

A refreshing and protein-packed salad combining fluffy quinoa, hearty chickpeas, and crisp vegetables. The creamy lemon-tahini dressing ties everything together for a light yet satisfying meal, perfect for a healthy lunch.

Mixed Vegetable Casserole

A comforting and flavorful baked dish where assorted vegetables are cooked in a spiced yogurt-based gravy and baked to perfection. A wholesome Indian take on a classic casserole, perfect for a hearty meal.

vegetariangluten-free

indian

Yogurt Bowl with Granola

A simple yet satisfying breakfast bowl featuring creamy yogurt topped with crunchy homemade granola and fresh berries. It's a quick, healthy, and delicious way to start your day.

eggetariangluten-free

indian

Egg White Omelette

A light, fluffy, and protein-packed omelette made with only egg whites and loaded with fresh vegetables and mild Indian spices. It's a perfect healthy and quick start to your day, ready in under 15 minutes.

15 min

102cal

8gprotein

About This Masur Dail Tenga Recipe

This indian recipe takes 30 minutes to prepare and yields 4 servings. At 252.34 calories per serving with 12.31g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.

Fat

Fiber6g

Sodium592mg

Potassium514mg

Phosphorus157mg

Know more about our calculations

Carefully pour the cooked dal from the pressure cooker into the pan with the tempering.

Stir everything together well. Bring the dal to a gentle boil.

Check the consistency. Assamese tenga dal is typically thin and soupy. If it's too thick, add 1/2 to 1 cup of hot water to reach the desired consistency.

Reduce the heat and let it simmer for 3-5 minutes for the flavors to meld beautifully.

Finish and Garnish

Turn off the heat completely. Let it sit for a minute.
Stir in the fresh lemon juice and chopped coriander leaves. Adding lemon juice off the heat preserves its fresh, tangy flavor and nutrients.
Serve immediately with hot steamed rice for an authentic Assamese meal.

Pro Tips

1For the most authentic flavor, do not substitute mustard oil. Heating it properly until it just begins to smoke is key.
2Panch phoron is a mix of cumin, fennel, fenugreek, nigella, and mustard seeds. It's the heart of this recipe's aroma.
3The consistency of this dal is meant to be thin, like a light soup. Don't try to make it thick like other Indian dals.
4Always add lemon juice after turning off the flame to prevent it from turning bitter and to retain its fresh taste.
5If you have access to Kaji Nemu, an aromatic lemon from Assam, use it for the most traditional flavor profile.
6If you don't have a pressure cooker, you can cook the dal in a covered pot. It will take about 30-40 minutes for the lentils to become soft.

Recipe Variations

Souring Agent

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.

Vegetable Addition

Add vegetables like bottle gourd (lauki) or ridge gourd (jhinga) to the dal while pressure cooking for extra nutrition and texture.

Garlic Flavor

For a garlicky twist, add 2-3 cloves of thinly sliced garlic to the tempering along with the green chilies.

Health Benefits

✨

Rich in Plant-Based Protein

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.

✨

Supports Digestive Health

The high dietary fiber content in lentils aids in digestion, promotes regular bowel movements, and helps maintain a healthy gut microbiome.

❤️

Boosts Iron Levels

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.

✨

Anti-inflammatory Properties

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.

Frequently Asked Questions

Is Masur Dail Tenga healthy?

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.

How many calories are in one serving of Masur Dail Tenga?

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.

Can I make this dal without a pressure cooker?

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.

What can I use if I don't have panch phoron?

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.

Why does my dal taste slightly bitter?

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.