How to Make Munj Masur Ki Dal – A Wholesome Indian Red Lentil Recipe (British English Guide)

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🥣 Introduction: What is Munj Masur Ki Dal?

Munj Masur Ki Dal is a simple, hearty, and protein-rich Indian dish made with masur dal (red lentils) and munj (tender green stalks or shoots of mustard or other greens). This rustic delicacy originates from North Indian kitchens, especially from rural areas where seasonal vegetables and lentils are cooked together for a nourishing meal.

In this blog post, you'll learn how to make Munj Masur Ki Dal at home, using everyday ingredients and easy-to-follow steps, all in British English. Whether you enjoy it with chapatis, rice, or on its own as a warm bowl of comfort, this dish is perfect for both weekday meals and traditional Indian thalis.

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🧾 What is Munj?

Munj refers to the tender green stalks of certain leafy vegetables like mustard (sarson), bathua, or spinach. It is particularly used in Indian villages, where these stalks are chopped and added to dals or saag. When paired with red lentils, munj provides an earthy flavour and adds fibre and texture to the dish.

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🌱 Health Benefits of Munj Masur Ki Dal

Rich in plant-based protein

Packed with dietary fibre

A great source of iron, folate, and potassium

Naturally gluten-free and vegan

A wholesome one-pot meal

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🛒 Ingredients to Make Munj Masur Ki Dal

Here is a simple list of ingredients you will need:

Lentils and Greens:

1 cup masur dal (split red lentils)

1 cup munj (tender green stalks), finely chopped

3 cups water (or as needed)

For the Tempering (Tadka):

2 tablespoons mustard oil or vegetable oil

½ teaspoon cumin seeds

¼ teaspoon asafoetida (hing)

1 medium onion, finely chopped

1 medium tomato, finely chopped

1 teaspoon ginger-garlic paste

1–2 green chillies, chopped (adjust to taste)

Spices:

½ teaspoon turmeric powder

½ teaspoon red chilli powder

1 teaspoon coriander powder

Salt to taste

½ teaspoon garam masala (optional)

Fresh coriander leaves for garnish

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🍽 Equipment Needed

Pressure cooker or deep saucepan

Frying pan (for tempering)

Chopping board and knife

Ladle and mixing spoon

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📝 Step-by-Step Instructions on How to Make Munj Masur Ki Dal

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✅ Step 1: Prepare the Lentils and Munj

1. Rinse the masur dal under cold water 2–3 times until the water runs clear.

2. Clean and finely chop the munj stalks. Discard any thick or tough stems.

3. In a pressure cooker or deep pan, add dal, munj, 3 cups of water, turmeric, and salt.

4. Cook until the dal is soft (about 2 whistles in a pressure cooker or 20–25 minutes in a covered pan).

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✅ Step 2: Prepare the Tempering (Tadka)

1. Heat oil in a frying pan. If using mustard oil, let it heat until it starts to smoke lightly (this reduces its pungency).

2. Add cumin seeds and let them crackle.

3. Add a pinch of asafoetida.

4. Add chopped onions and sauté until golden brown.

5. Stir in the ginger-garlic paste and green chillies. Cook for 1–2 minutes.

6. Add tomatoes and cook until soft and oil starts to separate.

7. Mix in red chilli powder and coriander powder.

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✅ Step 3: Combine and Simmer

1. Once the lentils and munj are fully cooked, gently mash the dal with a ladle to reach your desired consistency.

2. Add the tadka mixture into the dal. Mix well.

3. Simmer the dal on low heat for another 5 minutes to blend all flavours.

4. Adjust salt and spice as needed.

5. Sprinkle garam masala and chopped fresh coriander leaves before turning off the heat.

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🍛 Serving Suggestions

Munj Masur Ki Dal pairs beautifully with:

Steamed basmati rice

Jeera rice (cumin-flavoured rice)

Chapatis or phulkas

Parathas with a side of pickle

A bowl of cucumber raita or buttermilk on the side

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💡 Expert Tips for Perfect Munj Masur Ki Dal

If munj is not available, you can use spinach stems or tender fenugreek stalks as an alternative.

Always cook the dal on low flame after adding the tadka for richer flavour.

You may add a teaspoon of ghee at the end for a more indulgent taste.

For extra heat, add dry red chillies while tempering the oil.

If using frozen peas or spinach stalks, rinse and thaw before use.

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🧂 Customisations and Variations

Add toor dal (split pigeon peas) along with masur dal for a more complex flavour.

Include chopped garlic in the tempering for a stronger aroma.

Make it a soup-style dish by thinning it with more water and lemon juice.

Stir in a dollop of homemade butter or cream for a richer version.

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❓ Frequently Asked Questions (FAQs)

Q1: Can I make Munj Masur Dal without a pressure cooker?

Yes. You can cook it in a covered pot. It takes around 25–30 minutes on medium heat.

Q2: Is this dish suitable for vegans?

Absolutely. It uses plant-based ingredients and oil, making it 100% vegan.

Q3: Can I store leftovers?

Yes. Store in an airtight container in the fridge for up to 2 days. Reheat with a splash of water.

Q4: What if I don’t have munj stalks?

Use spinach stems, kale stems, or simply prepare masur dal on its own with the same recipe.

Q5: Is this a North Indian or South Indian dish?

It is a North Indian rural-style dish, especially popular in states like Uttar Pradesh and Bihar.

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📋 Nutrition Information (Per Serving)

Calories: 180–220 kcal

Protein: 9g

Carbohydrates: 24g

Fat: 6g

Fibre: 5g

Note: Nutritional values may vary based on portion size and ingredients used.

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🧡 Final Thoughts

Munj Masur Ki Dal is a wholesome, down-to-earth dish that brings comfort and nutrition in every bite. It’s perfect for those seeking a balance between simplicity and traditional taste. Rich in plant protein and flavour, this lentil curry is a staple in many Indian homes, especially during winter when fresh munj is available.

Now that you know how to make Munj Masur Ki Dal the traditional way using British English, give it a go in your own kitchen. Whether you're new to Indian cooking or a seasoned pro, this recipe is sure to become a warm favourite in your meal rotation.

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Author Bio:

Written by a home cook and food blogger dedicated to preserving traditional Indian recipes and presenting them in clear, British English to reach global readers.

--- write ✍️ by foodie Parmod.