Murgh Masoor Dal (Chicken & Red Lentil Curry)

Ingredients

• 400g boneless chicken thighs, cubed - 1.1 mg haem iron per 100g (IFCT 2017, Food Code G001, Poultry Table)
• 1 cup masoor dal (red lentils), soaked 30 min - 7.58 mg iron per 100g dry (IFCT 2017, Food Code B013, Pulses Table, Mineral & Trace Elements Table)
• 2 medium onions, finely chopped | 3 tomatoes, finely chopped
• 4 garlic cloves, minced | 1-inch ginger, grated
• 1 tbsp ghee or mustard oil
• 1 tsp cumin seeds, 2 bay leaves
• 1.5 tsp coriander powder | 1 tsp cumin powder | 1/2 tsp turmeric
• 1 tsp Kashmiri red chilli powder | 1/2 tsp garam masala | 1/2 tsp black pepper
• Salt to taste | Juice of 1 lemon (Vitamin C for iron absorption from dal)
• Fresh coriander leaves for garnish | 2 green chillies, slit (optional)

Method

1. 1. Wash and drain soaked masoor dal. Set aside.
2. 2. Heat ghee in a heavy kadhai. Add cumin seeds and bay leaves. Let splutter for 30 seconds.
3. 3. Add onions and saute on medium heat 8–10 minutes until golden brown.
4. 4. Add garlic and ginger. Cook for 2 minutes. Add all dry spices except garam masala. Toast for 1 minute.
5. 5. Add tomatoes. Cook 8–10 minutes until tomatoes break down and oil separates.
6. 6. Increase heat to medium-high. Add cubed chicken. Stir to coat with masala. Brown 5–6 minutes.
7. 7. Add drained masoor dal and 2.5 cups water. Stir well. Bring to a boil.
8. 8. Reduce heat. Cover and simmer for 18–20 minutes until the dal is fully cooked and chicken is tender. Dal will naturally thicken the curry.
9. 9. Uncover. Add garam masala and slit green chillies. Simmer uncovered for 5 minutes to adjust consistency.
10. 10. Finish with lemon juice off heat. Garnish with fresh coriander. Serve hot.