Masur Pullav – Lentil Biryani

by | Nov 23, 2011 | Indian Food, Lentils / Daals, Punjabi Food, Rice, Vegan

One of my friends makes this dish in a very special way with an authentic flair. I have adopted the simple version.  The recipe uses lentils which are full of valuable nutrition like protein, iron, and B Vitamins.  They also help with lowering your risk of heart disease, stabilizing blood sugar and lowering cholesterol.  Detailed Health Benefits follow the recipe.



Preparation Time: 1 hour
Serves: 6-8

Ingredients:

1    Cup Lentils
1 & 1/2 Cups Rice
2    Medium Tomatoes, cubed
1    Medium Onion
2    Cloves Garlic, minced
Small Ginger, grated
2    Tsp Coriander & Cumin Powder
 1/4 Tsp Turmeric
Salt to Taste
1    Tsp Chili Powder
Few Saffron Strands
2    TBsp Oil

Directions: 

  1. Wash lentils thoroughly. 
  2. Soak lentils for a couple of hours. 
  3. Soak rice for half an hour.
  4. In a frying pan, heat the oil and sauté onion, garlic and tomatoes. 
  5. Add in the rest of the ingredients.
  6. Add lentils and let them cook for 10 minutes. Do not over cook lentils. Set them aside.
  7. Prepare rice with a little salt.  Set rice aside.
  8. Now in a flat glass pan, layer lentils at the bottom and add layer of cooked rice on top.
  9. Repeat by adding another layer and then another.
  10. I usually top it with saffron. You can add butter, clear butter of ghee but this will add more calories, also. Bake for 20 minutes at about 200º. 

Tips:

  • To use Saffron in a proper way, I warm it up for 10 seconds in a glass container in the microwave so that the moisture is dried out. Make a powder with a pestle. You can also add a few drops of milk.

Let me know what you think by leaving a comment below! I love to hear from my readers!


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Health Benefits of Lentils

Lentils are low in calories and high in nutrition. Eating them at least once a week is a great way to add the health benefits of these tasty legumes to your diet.

Heart Health
Studies have found that people who eat high fiber legumes like lentils have a much reduced risk of heart disease. The high levels of folate and magnesium in lentils also go a long way in protecting the heart.

Stabilize Blood Sugar
Due to their high fiber content, lentils help in regulating blood sugar by providing steady, slow-burning energy and balancing blood sugar levels.

High in Iron
Lentils are loaded with iron and are a great way to replenish the body’s iron stores, especially for people who don’t eat red meat like vegans and vegetarians.

B Vitamins
Lentils are a great source of B vitamins, most notably folate and niacin (B3). B vitamins are important for the healthy functioning of the nervous, digestive, and immune systems.

Lower Cholesterol
Lentils are a great cholesterol lowering food due to their high levels of fiber.

Protein Packed
Protein makes up 26% of the calories in lentils and they have the third highest level of protein than any other plant food. It’s no wonder that they’re a staple in many parts of the world.