Explore the world of Bhuni Mash Ki Daal, a protein-packed Pakistani lentil dish. Learn about its health benefits, cooking tips, and answers to frequently asked questions.
Bhuni Mash Ki Daal, also known as Masoor Daal, is a flavorful and nutritious Pakistani lentil stew. This recipe guides you through the process of creating this delicious dish, perfect for a comforting and healthy meal.
Bhuni Mash Ki Daal, also known as Masoor Daal, is a staple dish in Pakistani cuisine. This hearty and flavorful lentil stew is not only delicious but also packed with numerous health benefits.
Benefits of Bhuni Mash Ki Daal:
- Rich in Protein and Fiber: Lentils are an excellent source of plant-based protein and fiber, making Bhuni Mash Ki Daal a filling and satisfying meal. Fiber promotes gut health and aids in digestion, while protein helps build and repair tissues.
- Low in Fat and Cholesterol: This dish is naturally low in fat and cholesterol, making it a heart-healthy option. It’s a perfect choice for individuals following a weight-loss or cholesterol-management diet.
- Abundant in Micronutrients: Bhuni Mash Ki Daal is a treasure trove of essential micronutrients, including vitamins and minerals. Lentils are rich in iron, which helps carry oxygen throughout the body, and folate, crucial for cell growth and development.
- Diabetic-Friendly: Due to its low glycemic index, Bhuni Mash Ki Daal helps regulate blood sugar levels, making it suitable for individuals with diabetes or prediabetes.
Bhuni Mash Ki Daal: A Hearty Pakistani Lentil Dish
Course: Mash Ki DaalCuisine: PakistaniDifficulty: Easy4
servings10
minutes45
minutes350
kcalIngredients
1 cup red lentils (masoor dal), rinsed and soaked for at least 30 minutes
2 tablespoons vegetable oil or ghee
1 medium onion, finely chopped
2 cloves garlic, minced
1 inch ginger, minced
1 teaspoon cumin seeds
1 teaspoon ground coriander
1/2 teaspoon turmeric powder
1/2 teaspoon red chili powder (adjust to your spice preference)
1 teaspoon salt, or to taste
1 (14.5 oz) can diced tomatoes, undrained
1 cup water
Fresh cilantro, chopped, for garnish
Directions
- Heat the oil or ghee in a large pot or Dutch oven over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.
- Add the chopped onion and cook until softened and translucent, about 5 minutes. Stir in the garlic and ginger, and cook for another minute until fragrant.
- Add the ground coriander, turmeric powder, and red chili powder. Stir and cook for 30 seconds, allowing the spices to release their aroma.
- Add the drained and rinsed lentils, diced tomatoes, salt, and water. Stir well to combine.
- Bring the mixture to a boil, then reduce heat to low, cover the pot, and simmer for 20-25 minutes, or until the lentils are tender.
- Once the lentils are cooked, mash them slightly with a potato masher or the back of a spoon. You can adjust the desired consistency by adding more water or mashing further.
- Taste and adjust the seasoning with additional salt or red chili powder if needed.
- Garnish with chopped fresh cilantro and serve hot with rice, roti, or naan.
Recipe Video
Notes
- For a richer flavor, you can roast the cumin seeds and coriander seeds in a dry pan over low heat for a few minutes before adding them to the pot.
- If you prefer a smoother texture, you can blend the daal after mashing with an immersion blender or in batches in a regular blender.
- You can add other vegetables like chopped carrots, potatoes, or green beans to the daal for increased variety and nutrients.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days and reheated gently when ready to serve.
FAQs
What type of lentils are used in Bhuni Mash Ki Daal?
Masoor daal, also known as red lentils, are traditionally used for this dish. However, you can substitute them with other brown lentils like brown urad dal or moong dal.
Can I make Bhuni Mash Ki Daal in a pressure cooker?
Absolutely! Using a pressure cooker can significantly reduce the cooking time. Follow the instructions provided in your pressure cooker manual for cooking lentils.
Is Bhuni Mash Ki Daal vegan?
Yes, this dish is naturally vegan as it does not contain any animal products.
What can I serve with Bhuni Mash Ki Daal?
Bhuni Mash Ki Daal pairs well with various dishes, including plain rice, roti (flatbread), or jeera rice (cumin rice). You can also serve it with a side of raita (yogurt dip) or salad.