Masur Dail Tenga
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.
For 4 servings
4 steps. 20 minutes total.
- 1
Step 1
- a.Cook the Lentils
- b.Drain the soaked masoor dal. In a pressure cooker, combine the drained dal, 4 cups of water, turmeric powder, and salt.
- c.Secure the lid and cook on medium heat for 3-4 whistles, which should take about 10-12 minutes.
- d.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
Step 2
- a.Prepare the Tempering (Tadka)
- b.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.
- c.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.
- d.Add the slit green chilies and sauté for 15 seconds.
- e.Add the finely chopped tomatoes and cook for 4-5 minutes, stirring occasionally, until they break down and become soft and pulpy.
- 3
Step 3
- a.Combine and Simmer
- b.Carefully pour the cooked dal from the pressure cooker into the pan with the tempering.
- c.Stir everything together well. Bring the dal to a gentle boil.
- d.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.
- e.Reduce the heat and let it simmer for 3-5 minutes for the flavors to meld beautifully.
- 4
Step 4
- a.Finish and Garnish
- b.Turn off the heat completely. Let it sit for a minute.
- c.Stir in the fresh lemon juice and chopped coriander leaves. Adding lemon juice off the heat preserves its fresh, tangy flavor and nutrients.
- d.Serve immediately with hot steamed rice for an authentic Assamese meal.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 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.
Adapt it for your goals.
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 AdditionVegetable Addition
Add vegetables like bottle gourd (lauki) or ridge gourd (jhinga) to the dal while pressure cooking for extra nutrition and texture.
Garlic FlavorGarlic Flavor
For a garlicky twist, add 2-3 cloves of thinly sliced garlic to the tempering along with the green chilies.
Why this is on our healthy list.
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
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.