Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Red lentils | 220 g | Sweet, Astringent · Cooling |
 Beetroot, diced small | 220 g | Sweet · Heating |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the red lentils and soak it for 25 minutes; drain well.
- Simmer the pulse with turmeric and water until it begins to soften.
- Add the diced small beetroot and continue cooking until both pulse and vegetables are tender.
- Warm the ghee, bloom the cumin, coriander, and ginger, then fold the tempering into the pot with rock salt.
- Simmer uncovered for five minutes, stir to an even consistency, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian dal-and-vegetable cooking)
Masoor Beetroot Dal pairs a thoroughly cooked pulse with vegetables for an everyday one-bowl main. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Masoor Beetroot Dal
| Nutrient | Per 100g | Per Serving (1 serving (419g)) |
|---|---|---|
| Energy (Calories) | 64 kcal | 269 kcal |
| Protein | 3.4 g | 14.4 g |
| Total Carbohydrates | 9.9 g | 41.6 g |
| Dietary Fiber | 1.9 g | 8.1 g |
| Total Sugars | 0.9 g | 3.8 g |
| Total Fat | 1.5 g | 6.2 g |
| Calcium | 14.8 mg | 62.2 mg |
| Iron | 1.34 mg | 5.62 mg |
| Magnesium | 13.5 mg | 56.8 mg |
| Phosphorus | 46.4 mg | 194.9 mg |
| Potassium | 141 mg | 594 mg |
| Sodium | 130 mg | 546 mg |
| Zinc | 0.55 mg | 2.33 mg |
| Copper | 0.19 mg | 0.82 mg |
| Manganese | 0.30 mg | 1.28 mg |
| Selenium | 0.2 µg | 0.7 µg |
| Vitamin C | 1.0 mg | 4.0 mg |
| Vitamin A (RAE) | 9.8 µg | 41.2 µg |
| Vitamin E | 0.05 mg | 0.21 mg |
| Vitamin K | 0.1 µg | 0.6 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.31 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.26 mg | 1.09 mg |
| Vitamin B6 | 0.06 mg | 0.27 mg |
| Folate (DFE) | 41.1 µg | 172.5 µg |
| Choline | 1.2 mg | 5.2 mg |
