Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Red lentils | 220 g | Sweet, Astringent · Cooling |
 Green beans, sliced | 250 g | Sweet, Astringent · Cooling |
 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 sliced green beans 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 Dal with Green Beans 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 Dal with Green Beans
| Nutrient | Per 100g | Per Serving (1 serving (427g)) |
|---|---|---|
| Energy (Calories) | 62 kcal | 265 kcal |
| Protein | 3.4 g | 14.7 g |
| Total Carbohydrates | 9.5 g | 40.7 g |
| Dietary Fiber | 1.9 g | 8.3 g |
| Total Sugars | 0.5 g | 2.1 g |
| Total Fat | 1.5 g | 6.2 g |
| Calcium | 17.9 mg | 76.5 mg |
| Iron | 1.36 mg | 5.82 mg |
| Magnesium | 14.0 mg | 59.7 mg |
| Phosphorus | 46.0 mg | 196.7 mg |
| Potassium | 128 mg | 547 mg |
| Sodium | 119 mg | 507 mg |
| Zinc | 0.53 mg | 2.28 mg |
| Copper | 0.19 mg | 0.82 mg |
| Manganese | 0.29 mg | 1.23 mg |
| Selenium | 0.2 µg | 0.7 µg |
| Vitamin C | 2.1 mg | 8.9 mg |
| Vitamin A (RAE) | 14.5 µg | 62.0 µg |
| Vitamin E | 0.10 mg | 0.45 mg |
| Vitamin K | 6.4 µg | 27.4 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.34 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.32 mg | 1.37 mg |
| Vitamin B6 | 0.07 mg | 0.32 mg |
| Folate (DFE) | 31.2 µg | 133.2 µg |
| Choline | 2.7 mg | 11.5 mg |
