Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Red lentils | 250 g | Sweet, Astringent · Cooling |
 Fennel seeds, crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the red lentils; soak for 25 minutes and drain.
- Simmer the pulse with turmeric and the crushed fennel seeds in the measured water until tender enough to mash easily.
- Warm the ghee separately; let the cumin crackle, then stir in the ginger.
- Fold the tempering into the cooked dal, add the rock salt, and simmer uncovered for five minutes.
- Adjust to a ladleable consistency by stirring well, then rest covered briefly before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian dal tradition)
Fennel Masoor Dal balances a thoroughly cooked pulse with a restrained aromatic tempering. Vata: serve moist with ghee. Pitta: reduce ginger and use coriander seed. Kapha: reduce fat and add black pepper if suitable.
USDA Nutrition Facts for Fennel Masoor Dal
| Nutrient | Per 100g | Per Serving (1 serving (360g)) |
|---|---|---|
| Energy (Calories) | 76 kcal | 274 kcal |
| Protein | 4.3 g | 15.4 g |
| Total Carbohydrates | 11.4 g | 41.1 g |
| Dietary Fiber | 2.1 g | 7.5 g |
| Total Sugars | 0.02 g | 0.06 g |
| Total Fat | 1.7 g | 6.3 g |
| Calcium | 17.9 mg | 64.4 mg |
| Iron | 1.61 mg | 5.80 mg |
| Magnesium | 13.9 mg | 49.9 mg |
| Phosphorus | 54.7 mg | 197.0 mg |
| Potassium | 132 mg | 474 mg |
| Sodium | 140 mg | 504 mg |
| Zinc | 0.67 mg | 2.40 mg |
| Copper | 0.24 mg | 0.88 mg |
| Manganese | 0.36 mg | 1.29 mg |
| Selenium | 0.03 µg | 0.09 µg |
| Vitamin C | 0.4 mg | 1.5 mg |
| Vitamin A (RAE) | 11.2 µg | 40.4 µg |
| Vitamin E | 0.05 mg | 0.19 mg |
| Vitamin K | 0.1 µg | 0.5 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.33 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.08 mg |
| Niacin (Vitamin B3) | 0.30 mg | 1.07 mg |
| Vitamin B6 | 0.07 mg | 0.27 mg |
| Folate (DFE) | 35.5 µg | 127.9 µg |
| Choline | 0.5 mg | 1.9 mg |
