Masoor Pulao – Allergen-Free Comfort Meal
Masoor Pulao is a wholesome, protein-rich rice dish made with whole lentils, potatoes, and aromatic spices. This vegan, allergen-free recipe is hearty, flavorful, and perfect for a comforting meal any day of the week.
September 17, 2025
.png)
Masoor Pulao is one of those dishes that brings comfort and nutrition to the table in one pot. Made with earthy whole masoor (brown lentils), soft potatoes, and fragrant basmati rice, this pulao is gently spiced with a medley of whole garam masalas. Traditionally enjoyed with raita or tomato soup, it also stands strong as a complete meal on its own.
This allergen-free version avoids wheat, dairy, soy, and nuts, making it safe for everyone. The lentils add plant-based protein, the potatoes bring a hearty texture, and the aromatic spices tie it all together. Simple to cook yet deeply satisfying, Masoor Pulao is a dish you’ll want to make again and again.
Masoor Pulao – Allergen-Free Comfort Meal
Serving
3-4
Prep Time
15
Cook Time
30
Total Time
45 Min
Free From :
✅ Wheat-Free
✅ Peanut-Free
✅ Tree Nut-Free
✅ Dairy-Free
✅ Egg-Free
✅ Soy-Free
✅ Sesame-Free
✅ Fish-Free
✅ Shellfish-Free
Ingredients
???? For Masoor Pulao:
- Rice – 1 cup (washed)
- Whole masoor (brown lentils) – 1 cup (soaked or sprouted)
- Potato – 1 cup (diced)
- Onion – 1 (slit)
- Tomato – 1 (roughly chopped)
- Cinnamon stick – 1 inch
- Bay leaf – 1
- Black cardamom – 1
- Green cardamom – 3–4
- Cloves – 3–4
- Black pepper – 4–5
- Star anise – 1
- Turmeric powder – 1 tsp
- Red chili powder – 1 tsp
- Biryani masala or garam masala – 2 tsp
- Oil – 1 tbsp
- Water – 2 cups
- Salt to taste
Method
???? Cooking Masoor Pulao:
- Heat a heavy-bottom pan on medium flame. Add oil.
- Add whole spices: cinnamon, bay leaf, cardamoms, cloves, pepper, and star anise. Let them sizzle for a minute.
- Add onion and sauté until translucent.
- Add tomato and salt; cook until soft.
- Mix in diced potatoes and soaked masoor. Add turmeric, red chili powder, and garam masala. Stir well.
- Add washed rice and mix gently.
- Pour in 2 cups water, stir lightly, cover, and cook on low-medium heat for 25–30 minutes.
- Once cooked, fluff with a fork.
- Serve hot with raita or tomato soup, or enjoy as a one-pot meal.
Recipe Notes:
- Soak or sprout masoor overnight for faster cooking and better digestion.
- Use basmati or small-grain rice depending on your preference.
- Add green chilies if you like extra spice.
- Cooking in a heavy-bottom pan prevents burning.
- Replace potatoes with carrots or peas for variation.
Conclusion:
Masoor Pulao is the ultimate comfort food, a nourishing blend of rice, lentils, and spices that’s hearty, wholesome, and allergen-free. Whether paired with raita or enjoyed on its own, it makes for a simple yet satisfying meal that’s perfect for both everyday cooking and festive spreads.
FAQ
-
Yes, soaking or sprouting masoor overnight helps it cook faster and more evenly.
-
Absolutely. Pressure cook for 2 whistles with the same ratio of rice and water.
-
It pairs well with raita, tomato soup, pickle, or papad.
-
Yes, it’s completely gluten-free and allergen-free.
-
Yes, you can use toor dal, green gram, or mixed sprouts for variation.
You may also like
.png)
Leave a Comment
ABOUT AUTHOR
Hi! I’m Nimisha C..
My tryst with cooking began when we got to know about food allergies for our son. Taken aback with the shock and restrictions that his diet had and also worried about nutrition...
ABOUTPOPULAR RECIPE
January 3, 2026
.png)
January 3, 2026
FOLLOW US
LATEST BLOGS
January 20, 2026
January 13, 2026
Get a free consultation with GrubAllergy.
Share your child's food allergy history, and let us guide you with expert advice on managing and navigating food allergies with confidence.