Masoor dal is a comforting, protein-rich lentil curry that is a staple in households across the Indian subcontinent. It is traditionally served alongside steamed rice or warm flatbreads as part of a nourishing daily meal.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 cup Red lentils (uncooked) (201 g)
- 3 cups Water (710 g)
- 0.5 tsp Turmeric powder (1.2 g)
- Salt, to taste
- 2 tbsp Cooking Oil (27 g)
- 1 tsp Cumin seeds (2.2 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 2 pieces Green chili (10 g)
- 1 medium Tomato (150 g)
- 1 handful Fresh Coriander (28 g)
- Ingredients in total: 1.29 kg
- Weight lost in cooking: 95 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Rinse the red lentils thoroughly in cold water until the water runs clear and drain.
- Place the lentils in a 3-litre pot with the water, turmeric powder, and salt, bringing it to a boil over medium-high heat.
- Lower the heat to low, cover the pot, and simmer for about 20 minutes until the lentils are soft and have broken down into a creamy consistency.
- While the lentils simmer, heat the oil in a small frying pan over medium heat.
- Add the cumin seeds to the oil and wait until they start to crackle and release their aroma.
- Add the chopped onion and sauté until it turns a soft, light golden brown color.
- Stir in the minced garlic and green chillies, cooking for another minute until the raw garlic smell disappears.
- Add the chopped tomato to the pan and cook for 3 to 4 minutes until the tomato becomes soft and pulpy.
- Pour this seasoned oil mixture, known as the 'tadka', into the pot of cooked lentils and stir well to combine.
- Simmer everything together for an additional 2 to 3 minutes to allow the flavors to meld.
- Turn off the heat, stir in the fresh coriander leaves, and serve hot.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 271 kcal | 90.2 kcal |
| Protein | 14.3 g | 4.76 g |
| Water | 239 mL | 79.7 mL |
| Sodium | 9.46 mg | 3.15 mg |
| Total Carbohydrates | 37.4 g | 12.5 g |
| Total Fat | 7.67 g | 2.56 g |
| Sugar | 3.81 g | 1.27 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 4.66 mg | 1.55 mg |
| Calcium | 50.1 mg | 16.7 mg |
| Magnesium | 51.6 mg | 17.2 mg |
| Potassium | 648 mg | 216 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 234 mg | 78.1 mg |
| Zinc | 2.66 mg | 0.89 mg |
| Chloride | 11.3 mg | 3.75 mg |
| Selenium | 5.01 mcg | 1.67 mcg |
| Copper | 0.52 mg | 0.17 mg |
| Fluoride | 0.008 mg | 0.003 mg |
| Manganese | 0.95 mg | 0.32 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.021 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.08 g | 0.36 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.91 g | 0.97 g |
| Omega-3 Fatty Acids | 0.14 g | 0.046 g |
| Polyunsaturated Fat | 2.37 g | 0.79 g |
| Omega-6 Fatty Acids | 2.23 g | 0.74 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.11 g | 0.038 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.08 g | 0.69 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 16.9 g | 5.62 g |
| Soluble Fiber | 1.55 g | 0.52 g |
| Insoluble Fiber | 6.6 g | 2.2 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 14.7 mg | 4.9 mg |
| Folate (B9) | 259 mcg | 86.3 mcg |
| Niacin (B3) | 1.74 mg | 0.58 mg |
| Vitamin A | 41.7 mcg RAE | 13.9 mcg RAE |
| Thiamin (B1) | 0.49 mg | 0.16 mg |
| Vitamin B6 | 0.42 mg | 0.14 mg |
| Riboflavin (B2) | 0.14 mg | 0.047 mg |
| Pantothenic Acid (B5) | 1.21 mg | 0.4 mg |
| Vitamin E | 1.65 mg | 0.55 mg |
| Vitamin K | 28.4 mcg | 9.46 mcg |
| Biotin (B7) | 8.1 mcg | 2.7 mcg |
| Beta-Carotene | 479 mcg | 160 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 55.4 mg | 18.5 mg |
| Leucine | 1,094 mg | 365 mg |
| Lysine | 958 mg | 319 mg |
| Polyphenols | 231 mg | 77.1 mg |
| Methionine | 143 mg | 47.5 mg |
| Oxalates | 33.1 mg | 11 mg |
| Threonine | 526 mg | 175 mg |
| Tryptophan | 151 mg | 50.3 mg |
| Valine | 742 mg | 247 mg |
| Flavonoids | 91.2 mg | 30.4 mg |
| Histidine | 423 mg | 141 mg |
| Lutein / Zeaxanthin | 0.78 mg | 0.26 mg |
| Lycopene | 0.96 mg | 0.32 mg |
| Phenylalanine | 785 mg | 262 mg |
| Purines | 83.2 mg | 27.7 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 631 mg | 210 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 92.3 mg | 30.8 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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