What it does, and how sure we are
Masoor shares the well-evidenced benefits of all pulses, with a particularly good showing on folate and iron.
- Regular pulse intake linked to lower heart-disease riskStrong
- Pulses lower LDL cholesterolStrong
- A rich source of folate, useful in pregnancyEmerging
- "A complete protein on its own"Not quite
Masoor carries the same heart and cholesterol benefits as other pulses, plus notable folate and iron. Like all dals it is slightly short on methionine, so it is not quite complete alone; with rice or roti it becomes so. A squeeze of lemon helps you absorb its plant iron.
The one thing to know
Masoor's superpower is speed. Split red masoor, the common orange-pink dal, has had its skin removed and is thin, so it needs no soaking and collapses into a soft dal in about fifteen minutes, faster than almost any other pulse. That makes it the answer to a hungry weeknight, a proper protein-rich dal with barely any planning. The whole brown masoor, skin on, is a different beast: it takes longer, holds its shape, and is lovely in salads and heartier dishes. Same lentil, two textures, one very fast and one more robust.
Split red masoor
no soak, 15 minutes
Skinless and thin, so it cooks to a soft dal fast. The weeknight protein.
Whole brown masoor
holds its shape
Skin on, firmer, slower. Good for salads and rustic, textured dishes.
How to cook with it
Masoor is forgiving and quick, the easiest dal to start with.
Rinse and simmer
No soaking needed for the split dal. Rinse, then simmer with turmeric and salt until soft.
Finish with a tadka
Bloom cumin, garlic, hing and chilli in ghee and pour over the cooked dal.
Add acid at the end
Lemon, tomato or tamarind lifts the dal and improves iron absorption.
Whole for salads
Boil whole brown masoor until just tender for lentil salads and chaats.
Traditional use
The lentil is one of humanity's oldest crops, grown and eaten for thousands of years across the region. In Indian homes masoor became the quick, everyday dal, cooked fresh for a simple meal of dal, rice and vegetables, and valued as light and easy to digest. That reputation for gentleness holds up: masoor is among the more digestible pulses. We keep the heritage as heritage and rate the health claims on their evidence.
Is it safe?
As an everyday food, yes, and one of the gentler dals on digestion. The usual pulse note applies: some people get wind or bloating, eased by rinsing well, cooking thoroughly and adding a pinch of hing, though masoor troubles most people less than heavier pulses. Cooked soft, it is a light, nourishing and quick source of plant protein, folate and iron for almost everyone.
Sources
- Afshin A, et al. Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis. Am J Clin Nutr. 2014;100(1):278–288.
- Ha V, et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ. 2014;186(8):E252–E262.
- Ganesan K, Xu B. Polyphenol-rich lentils and their health promoting effects. Int J Mol Sci. 2017;18(11):2390.