Description
Masoor Sabut is the Hindi name for whole brown lentils. Masoor Sabut are small, lens-shaped legumes that are a good source of protein, fiber, and complex carbohydrates. They are commonly used in Indian cuisine to make dal, which is a popular vegetarian dish cooked with spices, onions, and tomatoes.
Masoor Sabut can be used in a variety of dishes, including soups, stews, curries, and salads. They are a healthy and nutritious addition to any diet and are especially good for vegetarians and vegans who need to get enough protein from plant-based sources.
Masoor Sabut is also known by several other names depending on the region and language such as:
- Whole Brown Lentils: This is the English name for Masoor Sabut, which refers to the brown lentils in their whole, unbroken form.
- Sabut Masoor: This is the Urdu name for Masoor Sabut, which is commonly used in Pakistan and North India.
- Akha Masoor: This is the Gujarati name for Masoor Sabut, which is commonly used in the state of Gujarat in India.
- Lens Culinaris: This is the scientific name for Masoor Sabut, which is the species name for the lentil plant.
- Kali Masoor Dal: This is another name for Masoor Sabut in Hindi, which is commonly used in the northern states of India.
- Adas Sabitah: This is the Arabic name for Masoor Sabut, which is commonly used in the Middle East.
Including Masoor Sabut in your diet can provide a wide range of health benefits and help you maintain a healthy and balanced diet.
Benefits of Masoor Sabut/Kali Masoor/Sabut Masar
Masoor Sabut, or whole brown lentils, are a nutritious food that offer several health benefits here are some:
- Rich in Protein: Masoor Sabut is an excellent source of plant-based protein. A cup of cooked lentils provides about 18 grams of protein, which is important for building and repairing muscles and other tissues in the body.
- High in Fiber: Masoor Sabut is also a good source of dietary fiber, which is important for maintaining digestive health and preventing constipation. A cup of cooked lentils provides about 15 grams of fiber, which is about half of the recommended daily intake for adults.
- Low in Fat: Masoor Sabut is a low-fat food that is also cholesterol-free. This makes it a heart-healthy choice for people who want to reduce their risk of heart disease and other cardiovascular problems.
- Rich in Iron: Masoor Sabut is a good source of iron, which is important for the formation of red blood cells and the transport of oxygen throughout the body. A cup of cooked lentils provides about 37% of the recommended daily intake of iron for adults.
- Regulates Blood Sugar: Masoor Sabut has a low glycemic index, which means it releases sugar into the bloodstream slowly and steadily, helping to regulate blood sugar levels. This makes it a good choice for people with diabetes or those at risk of developing the condition.
Overall, Masoor Sabut is a healthy and nutritious food that can provide several health benefits when included in a balanced diet.
Masoor Sabut Recipe
Ingredients:
- 1 cup whole masoor sabut (brown lentils)
- 4 cups water
- 2 tbsp oil or ghee
- 1 tsp cumin seeds
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1 inch piece of ginger, grated
- 1 tomato, finely chopped
- 1 tsp salt, or to taste
- 1/2 tsp turmeric powder
- 1 tsp coriander powder
- 1/2 tsp red chili powder (optional)
- 2 cups water
- 2 tbsp chopped fresh coriander leaves (cilantro)
Instructions:
- Rinse the whole masoor sabut thoroughly in cold water and soak it in enough water for at least 2 hours or overnight. Drain the water.
- In a pressure cooker or a large pot, add the soaked masoor sabut, 4 cups of water, and a pinch of salt. Cook on medium heat for 15-20 minutes or until the lentils are soft and tender. If using a pot, it may take longer to cook the lentils.
- Heat the oil or ghee in a pan over medium heat. Add the cumin seeds and fry until they start to crackle.
- Add the chopped onion and fry until they are golden brown. Then add garlic, and grated ginger
- Add the chopped tomato and fry until it is soft and pulpy.
- Add salt, turmeric powder, coriander powder, and red chili powder (if using). Mix well and fry for 1-2 minutes.
- Add the cooked masoor sabut and 2 cups of water. Mix well and bring it to a boil.
- Simmer and keep stirring on low heat for 10-15 minutes or until the lentils are thick and creamy.
- Garnish with chopped coriander leaves (cilantro) and serve hot with rice, naan, or roti.
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