Spiced Vegetable Dal Stew
Best For
Lunch
Dinner
Ingredients
- 1/4 teaspoon mustard seeds
- 1 teaspoon curry leaves
- 1/2 cup arhar daal (pigeon peas), soaked
- 1/4 teaspoon turmeric powder
- 3 cups water
Spice Powder
- 1 star anise
- 1 inch cinnamon stick
- 1 1/2 teaspoons coriander seeds
- 1 teaspoon cumin seeds
- 1/4 teaspoon black peppercorns
Veggies
- 1 cup small-chopped sweet potato
- 1/2 cup chopped green beans
- 1/2 cup small-chopped carrot
- 1/2 cup small- chopped cauliflower
- 1/2 cup green peas (fresh)
Other Ingredients
- 1 tablespoon tamarind pulp
- 1 1/2 teaspoons rock salt
Preparation
Soak 1/2 cup arhar daal for 6 hours
Method
- Heat pot, and dry roast the mustard seeds and curry leaves for a minutes.
- Add the soaked daal, turmeric, and water. Partially cover, and allow to cook for 15 minutes on medium flame until soft.
- Meanwhile, prepare the spice powder. Dry roast all spices for 3 minutes. Transfer into a small blender jar, and blend into a fine powder.
- Once the daal is soft, add all the veggies to the pot, and stir. Partially cover, and allow to cook for 10 minutes until the veggies are soft.
- Add the blended spice powder and tamarind pulp to the pot. Stir, cover, and allow to cook for 2 minutes.
- Serve warm.
Benefits:
- Rich in protein from pigeon peas, essential for muscle repair and growth.
- Packed with fiber from vegetables and lentils, promoting digestive health and keeping you feeling full longer.
- Low in fat and cholesterol-free, supporting heart health and overall well-being.
- Abundant in vitamins and minerals such as vitamin A, vitamin C, potassium, and folate, contributing to a strong immune system and optimal health.
- Contains antioxidants from spices like turmeric, coriander, and cumin, which help combat inflammation and oxidative stress in the body.
- Provides sustained energy release, making it an excellent choice for a wholesome meal any time of the day.
- Supports weight management goals due to its high fiber and nutrient content, aiding in satiety and portion control.
- Suitable for vegetarians and vegans, ensuring a diverse and balanced diet without compromising on taste or nutrition.
- Versatile recipe – you can customize the vegetables according to personal preference or seasonal availability.
- Budget-friendly and easy to prepare, perfect for busy weeknights or meal prep for the week ahead.
Nutritional Value (per serving):
- Calories: Approximately 200-250 kcal
- Protein: 10-15 grams
- Carbohydrates: 30-35 grams
- Fat: 3-5 grams
- Fiber: 8-10 grams
- Vitamin A: 50-100% DV
- Vitamin C: 40-60% DV
- Potassium: 20-30% DV
- Folate: 20-25% DV
February 23, 2024
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