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5.0 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
5 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 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

Instructions

    Cup of Yum
  1. In a deep pan or pressure cooker, add oil and heat on medium
  2. Add mustard seeds an wait for them to sputter.
  3. Add the asafoetida, fennel seeds and curry leaves and mix. Cook for half a minute
  4. Add the chilli and garlic and cook for 5-7 minutes stirring frequently till the garlic browns up evenly.
  5. Add in the carrots and Zucchini or Brussels Sprouts or both. You can add some other veggies per preference. Cook for a minute.
  6. Add the tomato, turmeric and cook for 2-3 minutes until tomatoes get mushy,
  7. Drain the lentils and add them to the pan, add salt, and water and mix well.
  8. 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.
  9. 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.
  10. 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

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

% 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.