Mixed Lentil and Vegetable Curry
Benefits:
- Lentils are rich in protein, dietary fiber, and essential nutrients.
- Mixed vegetables provide vitamins, minerals, and antioxidants.
- This dish offers a balanced combination of lentils and vegetables in a flavorful curry.
- The spices used in the curry may offer potential health benefits, including aiding digestion and providing anti-inflammatory properties.
INGREDIENTS
- 1/2 cup green lentils (moong dal), washed and soaked
- 1/2 cup red lentils (masoor dal), washed and soaked
- 1/2 cup yellow split lentils (toor dal), washed and soaked
- 1 cup mixed vegetables (carrots, beans, peas, etc.), chopped
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2-3 green chilies, slit (adjust to taste)
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 2 tablespoons oil or ghee
- 1/2 teaspoon cumin seeds
- Fresh cilantro leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Lentils: Wash and soak the green lentils, red lentils, and yellow split lentils separately for about 30 minutes. Drain before using.
Sauté Aromatics: In a pan, heat oil or ghee over medium heat. Add cumin seeds and let them splutter.
Add Onion and Chilies: Add chopped onions and green chilies. Sauté until the onions become translucent.
Add Ginger and Garlic: Add ginger paste and garlic paste. Sauté for a minute until the raw smell disappears.
Add Tomatoes and Spices: Add chopped tomatoes to the pan. Cook until the tomatoes soften and the mixture comes together.
Stir in turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well to coat the onions and tomatoes with the spices.
Add Lentils and Vegetables: Add the soaked and drained lentils to the pan. Mix well with the onion and spice mixture. Add the chopped mixed vegetables.
Add Water: Add enough water to cover the lentils and vegetables. Bring to a boil.
Simmer: Lower the heat, cover the pan, and let the curry simmer until the lentils and vegetables are fully cooked and tender. This might take about 20-25 minutes.
Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.
Serve: Garnish the mixed lentil and vegetable curry with chopped cilantro leaves. Serve with rice or any bread of your choice. Provide lemon wedges for an extra burst of flavor.
TIPS
- You can use various combinations of lentils based on your preference.
- Use a variety of vegetables for added color and nutrition.
- Adjust the spiciness by modifying the amount of green chilies and red chili powder.
- Serve this mixed lentil and vegetable curry as a hearty and nutritious main dish.
NUTRITION VALUE
- Calories: ~200-250 (per serving)
- Carbohydrates: ~30-35g
- Protein: ~10-12g
- Fat: ~6-8g
- Fiber: ~8-10g
