Ayurvedic masoor dal (red lentil) is a highly nutritional staple spring dish in Indian households. Masoor dal is rich in iron, potassium, protein, dietary fiber, vitamins like B2, B6, and C, calcium, folic acid, magnesium, and zinc. Masoor dal also supports a healthy gut, bone strength, blood circulation, and heart health. According to Ayurveda, masoor dal offers anti-inflammatory properties by balancing Kapha and Pitta, and increasing Vatta Dosha.  

NOTE: Wash masoor dal thoroughly and soak for at least an hour before cooking. 


  • 2 C masoor dal (red lentils)
  • 3 t red chili powder or paprika 
  • 1 t turmeric 
  • 2 t sea salt 
  • ½ t black pepper 
  • ½ C cilantro 

For Sauté:

  • 2 T peanut oil 
  • 1 t cumin 
  • 1 t mustard deeds 
  • 2 cardamom pods 
  • 2 star anise 
  • 1 cinnamon stick 
  • 4 cloves 

For Paste:

  • 4-5 green chilies 
  • 7-8 clove garlic 
  • 2 red onions 
  • 4 tomatoes 
  • 1 in. ginger 


Meal Preparation: 

  1. Wash lentils thoroughly and soak them for 1-3 hours.
  2. Pressure cook Lentils for 15 minutes. (Do not throw away stock water.) 
  3. Add chilies, garlic, onion, tomatoes, and ginger to the chopper/blender and make a paste.
  4. Add 2 T peanut oil to a frying pan and heat for a minute.  
  5. Add cumin, mustard seeds, cardamom pods, star anise, clove, and cinnamon to the oil and sauté for 1 minute. This should give you a pleasant aroma once sautéed. 
  6. Add paste; mix everything, and let it cook for 2-3 minutes.  
  7. Add all the spices to the pot and mix well; add cooked lentils with 1.5-2 C of stock water.  
  8. Mix all ingredients and cook on a medium flame for 10-12 minutes. 
  9. Garnish with fresh cilantro. 
  10. Voilà, Enjoy your meal! 😊