This whole masoor dal recipe, known in Konkani as masoorchi usali or masoor usal, is a quick, protein-packed Indian lentil stir fry from the coastal state of Goa. It’s naturally vegan, gluten-free, and comes together in about 30 minutes with a short, pantry-friendly ingredient list — making it a genuinely easy weeknight Indian dinner recipe for anyone new to cooking with lentils.
“Usal” (pronounced oo-sal) refers to a whole family of Goan and Maharashtrian stir-fries made with legumes — lentils, peas, black-eyed peas, mung beans, or hyacinth beans. This particular version uses whole brown lentils, sautéed with onion, tomato, and a warm, simple spice blend, then finished with fresh coconut for richness.
Whole Masoor Dal vs. Masoor Dal — What’s the Difference (and Why It Matters for This Recipe)
If you’re shopping for this recipe at a US Indian grocery store or online, there’s one mix-up worth avoiding: “sabut masoor” (whole brown lentils, sometimes labeled “whole masoor dal” or “brown lentils”) is different from “masoor dal” on its own, which usually refers to the split, hulled version that turns orange-red and cooks down soft and mushy — the kind used in most Indian red lentil soup recipes. This recipe specifically needs the whole, unsplit brown lentil, which holds its shape after cooking instead of breaking down, giving the stir fry its texture. Double-check the bag before you buy: whole brown lentils look like small, dark, oval seeds, not the small flat orange discs of split red lentils.
Ingredients for This Brown Lentil Stir Fry
- Whole brown lentils (sabut masoor) – the star ingredient; look for this specific whole form, not split masoor dal.
- Onion and tomato – build the base flavor of the stir fry.
- Coconut, freshly grated – adds richness and a subtly sweet, nutty finish. Unsweetened frozen grated coconut (found in the freezer aisle of most Indian grocery stores in the US) works well if fresh coconut isn’t accessible.
- Cooking oil – sunflower, mustard, or coconut oil all work.
- For seasoning: mustard seeds, cumin seeds, asafoetida (hing), turmeric powder, a slit green chili, and curry leaves — all easy to find at any Indian grocery store or well-stocked international aisle.
- Fresh coriander (cilantro) – for garnish.
How to Make Whole Masoor Dal Stir Fry (Step-by-Step)
Step 1: Soak the Lentils Wash and soak the whole brown lentils (sabut masoor) for 2 to 3 hours. Drain before cooking.
Step 2: Cook the Lentils Add the soaked lentils to a pressure cooker or Instant Pot with 2 cups of water. Pressure cook for 2 whistles (stovetop) or about 8–10 minutes on high pressure with a natural release if using an Instant Pot. Let the pressure release fully before opening.
Step 3: Start the Tempering Heat oil in a kadai or large skillet. Add mustard seeds and let them sputter, then add cumin seeds.
Step 4: Build the Aromatics Once the cumin seeds crackle, add curry leaves, asafoetida, and the slit green chili. Stir well.
Step 5: Cook the Onion and Tomato Add chopped onion and sauté until it turns pink and translucent. Add chopped tomato and cook until soft and mushy.
Step 6: Season Sprinkle in ¼ teaspoon salt and mix well, then add turmeric powder.
Step 7: Combine Add the pressure-cooked lentils and grated coconut and mix everything together thoroughly.
Step 8: Simmer and Finish Let the mixture cook for 5 minutes on low heat. Taste and adjust salt if needed, then garnish with fresh chopped coriander (cilantro).
Why This Is a Great High-Protein, Meal-Prep-Friendly Recipe
Whole brown lentils are naturally high in plant-based protein and dietary fiber, while staying low in fat — making this a solid choice for anyone building out a high-protein vegetarian or vegan meal rotation. It also holds up well in the fridge for a few days, so it’s genuinely useful as a meal-prep lentil recipe: make a batch on a Sunday, and portion it out through the week for breakfast, lunch, or a quick dinner side.
Ways to Serve This Dish
- As a side dish: with steamed rice and a simple curry, or with rotis/chapatis for a full Goan-style meal.
- For breakfast: on its own in a bowl — a genuinely popular way to eat this in Goa, and a good change of pace from typical US breakfast routines if you’re looking for a savory, high-protein morning option.
- As a sandwich filling: use the cooled stir fry as a hearty, protein-rich stuffing for a sandwich or wrap — an easy way to repurpose leftovers.
Frequently Asked Questions
What’s the difference between whole masoor dal and split masoor dal? Whole masoor dal (sabut masoor) is the unsplit, unhulled brown lentil, which holds its shape when cooked. Split masoor dal has been hulled and split, turns orange-red, and cooks down soft — it’s the version typically used for lentil soups (dal) rather than a stir fry like this one. This recipe specifically calls for the whole form.
Can I make this in an Instant Pot? Yes — cook the soaked lentils on high pressure for about 8–10 minutes with a natural pressure release, then proceed with the stir-fry steps exactly as written for a stovetop pressure cooker.
Is this recipe gluten-free? Yes, this dish is naturally gluten-free as written. Just double-check any packaged spice blends you use, since cross-contamination can occasionally be a concern with bulk spice purchases.
Can I skip the coconut if I don’t have it on hand? The coconut adds richness and is part of what makes this a distinctly Goan dish, but the stir fry will still work without it in a pinch — expect a slightly less rich, more straightforwardly savory result.
How long does this keep in the fridge? Stored in an airtight container, it keeps well for about 3–4 days, making it a solid make-ahead option for meal prepping breakfasts, lunches, or quick dinner sides through the week.
Where can I buy whole brown lentils (sabut masoor) in the US? Look for them at Indian grocery stores, in the international aisle of larger supermarkets, or online — check that the label says “whole” or “sabut masoor” rather than just “masoor dal,” which usually indicates the split variety instead.
You might also like: Moogachi Usali (Sprouted Green Gram Stir Fry), Chanyachi Usali (Green Peas Stir Fry), Alsande Usali (Goan Kidney Beans Stir Fry), Masoor Tonak (Brown Lentil Coconut Curry), Avaryachi usali (Hyacinth seeds stir fry)
Masoorchi Usali (Whole Masoor Dal / Brown Lentil Stir Fry)
Ingredients
- ½ cup whole brown lentils sabut masoor
- 1 medium onion finely chopped
- 1 medium tomato finely chopped
- 2 tablespoons freshly grated coconut
- 2 tablespoons oil
- ¼ teaspoon salt or to taste
For seasoning:
- 1 green chili slit
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- A pinch of asafoetida hing
- ½ teaspoon turmeric powder
- 1 sprig curry leaves
For garnish:
- 2 tablespoons chopped fresh coriander cilantro
Instructions
- Wash and soak the whole brown lentils for 2–3 hours. Drain.
- Pressure cook the soaked lentils with 2 cups water for 2 whistles (or 8–10 minutes on high pressure in an Instant Pot with natural release). Let the pressure release fully.
- Heat oil in a kadai or skillet. Add mustard seeds and let them sputter, then add cumin seeds.
- Once the cumin crackles, add curry leaves, asafoetida, and the slit green chili. Stir.
- Add chopped onion and sauté until pink and translucent.
- Add chopped tomato and cook until soft and mushy.
- Sprinkle in salt and mix, then add turmeric powder.
- Add the cooked lentils and grated coconut, mixing well.
- Simmer for 5 minutes on low heat. Taste and adjust salt.
- Garnish with chopped coriander (cilantro).
Video
Notes
Keeps refrigerated for 3–4 days, making it a good meal-prep option.
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Note: This post was originally published on 20-Apr-2016 and is republished.
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