5 from 3 votes
Yellow lentil Dal Stew/soup with Carrots and Zucchini/Brussels sprouts (Mung Daal)
A quick lentil stew/soup with yellow lentils and some veggies. Vegan and Glutenfree
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings:
2
servings
Calories:
234 kcal
Course:
Main Course
Cuisine:
Indian, Vegan, gluten-free
Ingredients
- 1/2 cup yellow mung lentils split skinless mung bean or red lentil, washed and soaked for atleast half an hour, or pink lentils
- 1.5 -2 cups water 1.5 for thicker consistency
- 1/2 teaspoon salt or more to taste
- 1/4 cup carrot chopped
- 1/4 cup zucchini or 1/4 cup chopped Brussels sprouts, chopped or grated
Tempering
- 2 teaspoons canola oil organic or any organic oil with high smoke point
- 1/2 teaspoon mustard seeds Raee
- 1/4 teaspoon fennel seeds Saunf
- 5-6 curry leaves
- asafoetida hing, a generous pinch of
- 1 green chili or red chili flakes, chopped or to taste
- 3 garlic medium cloves, chopped or minced
- 1/4 teaspoon turmeric powder
- 1 tomato medium chopped
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.
Cup of Yum
Notes
- Nutritional values are based on one serving
Nutrition Information
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%)
Nutrition Facts
Serving: 2 servings
Amount Per Serving
Calories 234
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.