Goan Masoorchi Usali Recipe (Black Lentil Stir Fry)
Delve into the vibrant flavors of Goa with this simple yet delicious recipe for Goan Masoorchi Usali, a hearty black lentil stir-fry that’s perfect for a weekday meal. This dish is a staple in Goan households, known for its light, savory, and subtly spiced profile. Served with hot phulkas or steamed rice, it provides the ideal combination of protein and flavor, making it an excellent choice for vegetarians seeking a filling, high-protein meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Masoor Dal (Whole) | 1/2 cup |
| Onion (finely chopped) | 1 medium |
| Tomato (finely chopped) | 1 medium |
| Fresh coconut (grated) | 2 tablespoons |
| Sunflower oil | 2 tablespoons |
| Salt | 1/4 teaspoon (to taste) |
| Green chili (slit) | 1 |
| Mustard seeds | 1 teaspoon |
| Cumin seeds (Jeera) | 1 teaspoon |
| Asafoetida (hing) | A pinch |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Curry leaves | 1 sprig |
| Coriander leaves (chopped) | 2 tablespoons |
Preparation Time: 10 minutes
Cooking Time: 35 minutes
Total Time: 45 minutes
Servings: 2
Cuisine: Goan
Course: Lunch
Diet: High-Protein Vegetarian
Instructions
-
Prepare the Lentils:
Begin by washing the masoor dal thoroughly and soaking it in water for 2 to 3 hours. After soaking, drain the water completely. This helps soften the lentils and reduces cooking time. -
Pressure Cook the Dal:
Add the soaked masoor dal into a pressure cooker with 2 cups of water. Pressure cook the dal for 2 whistles. Allow the cooker to cool down and release the pressure naturally. This step ensures that the dal becomes tender and perfectly cooked. -
Tempering the Spices:
While the dal is cooking, heat a kadai or wok over medium heat. Once the pan is hot, pour in the sunflower oil and let it heat up. Add the mustard seeds to the hot oil. Allow them to flutter and pop, which is a sign that they are ready for the next step. -
Add Cumin and Aromatics:
Next, add the cumin seeds to the oil and let them crackle. Follow this with the curry leaves, asafoetida, and the slit green chili. Stir everything together to release the aromatic flavors. -
Sauté the Vegetables:
Add the finely chopped onion to the wok and sauté it until it turns a light golden brown. This usually takes around 4-5 minutes. Then, add the chopped tomato to the pan and cook until the tomatoes soften and turn mushy, about another 3-4 minutes. -
Spice It Up:
Season the mixture with 1/4 teaspoon of salt and mix well. Add the turmeric powder and stir again to ensure the spices are evenly distributed. -
Combine Dal with the Spice Mix:
Add the cooked masoor dal to the wok. Mix everything together gently so that the dal is well-coated with the tempering. Stir in the freshly grated coconut and combine once more. This will give the dish a rich and creamy texture. -
Simmer:
Let the mixture cook on low flame for an additional 5 minutes to allow the flavors to blend and the dish to thicken slightly. If needed, adjust the seasoning by adding more salt to taste. -
Garnish and Serve:
Finally, garnish your Goan Masoorchi Usali with freshly chopped coriander leaves for a burst of freshness and color.
Serve this flavorful dish with steaming hot phulkas (Indian flatbread) or steamed rice for a wholesome and satisfying Goan-style meal.
Tips for a Perfect Goan Masoorchi Usali:
- Soaking the Lentils: Soaking the masoor dal helps to reduce cooking time and ensures a softer texture. If you’re short on time, you can skip the soaking, but the dal might need a little extra cooking time.
- Adjusting the Spice Level: The green chili adds a mild heat to the dish. If you prefer a spicier kick, you can add an extra chili or use red chili powder.
- Coconut Flavor: Fresh coconut is essential for the authentic flavor of this dish. If you can’t find fresh coconut, you can use frozen or desiccated coconut, though the texture might differ slightly.
- Serving Suggestions: Goan Masoorchi Usali is versatile and pairs wonderfully with rice for a more substantial meal, or phulkas for a lighter option.
Enjoy your journey into Goan cuisine with this nourishing, high-protein vegetarian dish that’s not only healthy but bursting with authentic flavors!
Nutritional Information (Per Serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 190 kcal |
| Protein | 8g |
| Carbohydrates | 30g |
| Fat | 7g |
| Fiber | 6g |
| Sodium | 150mg |
| Potassium | 320mg |
This Goan Masoorchi Usali provides a rich source of protein and fiber, making it an excellent addition to any high-protein vegetarian diet. Enjoy this wholesome dish for lunch or dinner and embrace the bold and comforting flavors of Goa in your kitchen.
