Masoor Dal and Vegetable Stew

Masoor Dal and Vegetable Stew
Masoor Dal and Vegetable Stew

Masoor Dal and Vegetable Stew

5/5

Benefits:

  • Red lentils (masoor dal) are rich in protein, fiber, and essential nutrients.
  • The mixed vegetables provide vitamins, minerals, and antioxidants.
  • This masoor dal and vegetable stew is a hearty and wholesome option for a complete meal.
  • The use of aromatic spices adds both flavor and potential health benefits to the stew.

INGREDIENTS

  • 1 cup red lentils (masoor dal), washed and soaked
  • 1 onion, finely chopped
  • 2 tomatoes, chopped
  • 2-3 garlic cloves, minced
  • 1 teaspoon ginger 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
  • Mixed vegetables (carrots, beans, peas, etc.), chopped
  • 4 cups vegetable broth or water
  • Fresh cilantro leaves, chopped (for garnishing)
  • Lemon wedges (for serving)

INSTRUCTIONS

  1. Prepare Lentils: Wash and soak the red lentils for about 30 minutes. Drain before using.

  2. Sauté Aromatics: In a pot, heat oil or ghee over medium heat. Add minced garlic and ginger paste. Sauté for a minute until fragrant.

  3. Add Onion: Add chopped onions and sauté until they become translucent.

  4. Add Tomatoes and Spices: Add chopped tomatoes to the pot. Cook until the tomatoes soften and the mixture comes together.

  5. Stir in turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well to coat the onions and tomatoes with the spices.

  6. Add Vegetables: Add the chopped mixed vegetables to the pot. Sauté for a few minutes to combine with the onion and spice mixture.

  7. Add Lentils and Broth: Add the soaked and drained lentils to the pot. Mix well with the vegetables. Pour in the vegetable broth or water.

  8. Simmer: Cover the pot and let the stew simmer on low heat for about 20-25 minutes, or until the lentils and vegetables are fully cooked and tender.

  9. Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.

  10. Serve: Garnish the masoor dal and vegetable stew with chopped cilantro leaves. Serve with rice, roti, or any bread of your choice. Provide lemon wedges for an extra burst of flavor.

TIPS

  • You can use a variety of vegetables based on your preference and availability.
  • Adjust the spiciness by modifying the amount of red chili powder.
  • This stew can be made thicker or thinner by adjusting the amount of vegetable broth or water.

NUTRITION VALUE

  • Calories: ~200-250 (per serving)
  • Carbohydrates: ~30-35g
  • Protein: ~10-12g
  • Fat: ~6-8g
  • Fiber: ~8-10g

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