Yellow lentil Dal Stew/soup with Carrots and Zucchini/Brussels sprouts (Mung Daal)

Name: Yellow lentil Dal Stew/soup with Carrots and Zucchini/Brussels sprouts (Mung Daal)
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 2 servings
Ingredients: 1/2 cup yellow mung lentils or pink lentils; 1.5 -2 cups water; 1/2 teaspoon salt or more to taste; 1/4 cup chopped carrots; 1/4 cup chopped or grated zucchini; 2 teaspoons organic canola oil or any organic oil with high smoke point; 1/2 teaspoon mustard seeds; 1/4 teaspoon fennel seeds; 5-6 curry leaves; a generous pinch of asafoetida; 1 green chili chopped or to taste; 3 medium garlic cloves chopped or minced; 1/4 teaspoon turmeric powder; 1 medium tomato chopped

User Reviews

5.0

3 reviews

Excellent

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings
2 servings
Calories
234 kcal
Course
Main Course
Cuisine
Indian, Vegan, gluten-free

Yellow lentil Dal Stew/soup with Carrots and Zucchini/Brussels sprouts (Mung Daal)

Danielle Hudson

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A quick lentil stew/soup with yellow lentils and some veggies. Vegan and Glutenfree

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Ingredients

Servings

1/2 cup yellow mung lentils or pink lentils split skinless mung bean or red lentil, washed and soaked for atleast half an hour
1.5 -2 cups water 1.5 for thicker consistency
1/2 teaspoon salt or more to taste
1/4 cup chopped carrots
1/4 cup chopped or grated zucchini or 1/4 cup chopped Brussels sprouts

Tempering

2 teaspoons organic canola oil or any organic oil with high smoke point
1/2 teaspoon mustard seeds Raee
1/4 teaspoon fennel seeds Saunf
5-6 curry leaves
a generous pinch of asafoetida hing
1 green chili chopped or to taste or red chili flakes
3 medium garlic cloves chopped or minced
1/4 teaspoon turmeric powder
1 medium tomato chopped

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Instructions

In a deep pan or pressure cooker, add oil and heat on medium
Add mustard seeds an wait for them to sputter.
Add the asafoetida, fennel seeds and curry leaves and mix. Cook for half a minute
Add the chilli and garlic and cook for 5-7 minutes stirring frequently till the garlic browns up evenly.
Add in the carrots and Zucchini or Brussels Sprouts or both. You can add some other veggies per preference. Cook for a minute.
Add the tomato, turmeric and cook for 2-3 minutes until tomatoes get mushy,
Drain the lentils and add them to the pan, add salt, and water and mix well.
Pressure cook for 1 whistle (5 minutes on high pressure after pressure indicator turns on) or cook covered on low for 20-30 minutes until the lentils are tender and mushy.
Serve hot topped with chopped cilantro leaves or red chili flakes, with Roti/Naan Indian flat bread, Rice, dry veggie subzis or as a soup with garlic bread.
To refresh the daal the next day, in a small pan, add a teaspoon of oil, heat on medium, add 1/4 teaspoon mustard seeds, 3-4 curry leaves and chili flakes. Wait for the mustard seeds to sputter. Pour this over the heated Daal and serve.

Notes

Nutritional values are based on one serving

Nutrition Information

Show Details

Calories 234kcal (12%) Carbohydrates 35g (12%) Protein 13g (26%) Fat 5g (8%) Sodium 242mg (10%) Potassium 685mg (20%) Fiber 15g (60%) Sugar 4g (8%) Vitamin A 3310IU (66%) Vitamin C 68.2mg (76%) Calcium 55mg (6%) Iron 3.7mg (21%)

Nutrition Facts

Serving: 2servings

Amount Per Serving

Calories 234 kcal

% Daily Value*

Calories	234kcal	12%
Carbohydrates	35g	12%
Protein	13g	26%
Fat	5g	8%
Sodium	242mg	10%
Potassium	685mg	15%
Fiber	15g	60%
Sugar	4g	8%
Vitamin A	3310IU	66%
Vitamin C	68.2mg	76%
Calcium	55mg	6%
Iron	3.7mg	21%