Broccoli Dal. Mung Bean and Lentil Stew with Broccoli and Mini Peppers. Vegan Glutenfree Recipe
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Prep Time
2 hrs
-
Cook Time
mins
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Total Time
2 hrs 25 mins
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Servings
2
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Calories
431 kcal
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Cuisine
Indian
Broccoli Dal. Mung Bean and Lentil Stew with Broccoli and Mini Peppers. Vegan Glutenfree Recipe
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Broccoli Dal. Mung Bean and Lentil Stew with Broccoli and Mini Peppers. Sabut Masoor aur Sabut Mung Daal. Vegan Glutenfree soy-free Indian Dahl Recipe Serves 2 to 3
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Ingredients
- 1/2 cup dry Whole Red Lentils/Indian Brown Lentils Masoor
- 1/2 cup dry Whole Mung/Moong beans green gram
- 2.5 cups of water less for thicker stew
Tempering/Tadka
- 2 teaspoons oil
- 1/2 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1 bay leaf
- 1 dried red chili
- 5 cloves garlic finely chopped
- 1/2 inch ginger finely chopped
- a generous pinch of asafetida hing - optional
- 1/2 red onion finely chopped
- 1 medium tomato chopped
- 1/2 teaspoon garam masala
- 3/4 teaspoon salt or to taste
- 3/4 cup chopped broccoli
- 1/4 cup chopped sweet mini peppers or red bell pepper
- Chopped cilantro for garnish
- Variations:
- Add Chipotle pepper flakes/powder for a smoky Dal.
- Add a Tablespoon or so cashew cream to the dal before serving.
Instructions
- Soak the lentils+beans for atleast 2 hours to overnight in warm water. Drain the water and keep ready.
- In a pressure cooker, add the oil and heat at medium.
- When the oil is hot, add cumin seeds and let them get fragrant.
- Add dried red chili, bay leaf, chopped onion and saute until golden.
- Add in the asafetida(hing), coriander powder, garam masala, ginger and garlic and cook for a minute.
- Add in the chopped tomato. Cook for 3-4 minutes until tomato is mushy.
- Add broccoli and mini peppers and cook for a minute.
- Add the drained and washed lentils+beans, water and salt and pressure cook on medium heat for 3-4 whistles. (10 minutes at high pressure after the pressure has reached fo electric pressure cooker)
- Let the pressure release by itself before opening. Serve hot topped with fresh cilantro.
- To refresh the daal, add a fresh tadka/tempering. heat oil, add mustard and cumin seeds and some red pepper flakes and pour over the daal.
- Serve hot with Indian flat breads like Roti, Paratha , Naan, or with Rice, quinoa or pilafs. Or with crackers, bread. Thicker Dal can also be slathered on breads like hummus, or made into a sloppy sandwich with sweet peppers, slaw.
Notes
- To make any lentil/Bean dal without Pressure cooker, make the tempering in a deep pan(all steps till adding tomato then veggies), and add the soaked lentils with the listed water + another half cup of water. Cook covered on low-medium heat for an hour or so until tender. Stir occasionally. Soaking the large beans longer(overnight) gives best results.
- Nutritional values based on one serving
Nutrition Information
Show Details
Calories
431kcal
(22%)
Carbohydrates
71g
(24%)
Protein
26g
(52%)
Fat
5g
(8%)
Sodium
191mg
(8%)
Potassium
1437mg
(41%)
Fiber
25g
(100%)
Sugar
8g
(16%)
Vitamin A
1365IU
(27%)
Vitamin C
71.5mg
(79%)
Calcium
145mg
(15%)
Iron
7.8mg
(43%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 431 kcal
% Daily Value*
| Calories | 431kcal | 22% |
| Carbohydrates | 71g | 24% |
| Protein | 26g | 52% |
| Fat | 5g | 8% |
| Sodium | 191mg | 8% |
| Potassium | 1437mg | 31% |
| Fiber | 25g | 100% |
| Sugar | 8g | 16% |
| Vitamin A | 1365IU | 27% |
| Vitamin C | 71.5mg | 79% |
| Calcium | 145mg | 15% |
| Iron | 7.8mg | 43% |
* Percent Daily Values are based on a 2,000 calorie diet.
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