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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. Vegan Glutenfree Recipe

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

Prep Time
2 hrs
Cook Time
25 mins
Total Time
2 hrs 25 mins
Servings: 2
Calories: 431 kcal
Cuisine: Indian

Ingredients

  • 1/2 cup red lentils Masoor, dry whole, or Indian brown lentils
  • 1/2 cup mung beans green gram, dry whole, aka moong beans
  • 2.5 cups of water less for thicker stew
Tempering/Tadka
  • 2 teaspoons neutral cooking oil generic cooking oil
  • 1/2 teaspoon cumin seeds
  • 1 teaspoon coriander powder
  • 1 bay leaf
  • 1 red chili dried
  • 5 cloves garlic finely chopped
  • 1/2 inch ginger finely chopped
  • asafetida hing - optional, a generous pinch
  • 1/2 red onion finely chopped
  • 1 tomato medium chopped
  • 1/2 teaspoon garam masala
  • 3/4 teaspoon salt or to taste
  • 3/4 cup broccoli chopped
  • 1/4 cup sweet mini peppers chopped, or red bell pepper
  • cilantro chopped, for garnish
  • Variations:
  • chipotle pepper flakes or chipotle powder, for a smoky Dal
  • cashew cream about a tablespoon, added before serving

Instructions

    Cup of Yum
  1. Soak the lentils+beans for atleast 2 hours to overnight in warm water. Drain the water and keep ready.
  2. In a pressure cooker, add the oil and heat at medium.
  3. When the oil is hot, add cumin seeds and let them get fragrant.
  4. Add dried red chili, bay leaf, chopped onion and saute until golden.
  5. Add in the asafetida(hing), coriander powder, garam masala, ginger and garlic and cook for a minute.
  6. Add in the chopped tomato. Cook for 3-4 minutes until tomato is mushy.
  7. Add broccoli and mini peppers and cook for a minute.
  8. 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)
  9. Let the pressure release by itself before opening. Serve hot topped with fresh cilantro.
  10. 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.
  11. 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

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%)

Nutrition Facts

Serving: 2 Serving

Amount Per Serving

Calories 431

% 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.